Ways to Prevent Chronic Back Pain

Chronic back pain is the result of abusing your back for years and is a common concern for many people. Chronic back pain can be a persistent dull ache to a sudden sharp pain. People mostly develop back pain because they are overweight or have a sedentary lifestyle; or have suffered a sprain, fracture or other accidental injury; or suffer from a disease or medical conditionsuch as Arthritis, Fibromyalgia or Spinal Stenosis (narrowing of the spinal canal).

Prevention is always better than cure, so we at FirstCure Health advise you to take care of your back. Here, we have put together a list of things you can do to keep your back in top shape for many years.

Listen to your body. If you must sit for prolonged periods, change your position often. Periodically walk around and gently stretch your muscles to relieve tension.

Pay attention to posture. When standing, balance your weight evenly on your feet. Don't slouch. When sitting, choose a chair which supports the lower back, adjust the height of the chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Do not keep your wallet or cellphone in the back pocket when sitting as this puts extra pressure on lower back.

Importance of the chair. The best chair is one with a straight back or low-back support. Your chair back should be set at an angle of about 110 degrees. Support your back with a wedge-shaped cushion or lumbar pad. Prop your feet on a stool, rest one foot on a stool or box about 6 inches high -- and switch feet every 5 to 15 minutes.

Check your desk. Your computer monitor must be in front of you, about an arm's length away and the top of the monitor should be about 2 to 3 inches above your eye level. If your keyboard is below chest level it will limit circulation and stress the joints and nerves in your arms, shoulders and wrists. This can cause numbness and pain in those areas, as well as your back. It may lead to long-term problems like Carpal Tunnel Syndrome.

Do not type on your phone. It's OK to send an occasional text or email on your phone. But if you are typing on your phone, you bend your head and curve your spine. If this is done for more than a few minutes, it will put stress on the delicate vertebrae in your neck.

Take Breaks. Sitting down for extended periods of time is common when you work in an office. However, sitting for prolonged periods can have a negative effect; your back’s health could be compromised. Every 10 minutes, take at least 20 seconds to stop typing and stand and stretch. And every 20 minutes, stand and spend at least 2 minutes away from your computer. This increases blood circulation and loosens tight muscles and stiff joints.

Ensure that you are eating proper food. This is one of the essentials for our livesbecause of the vitamins and minerals in food. Certain vitamins and minerals found in fruit and vegetables help your body in several ways. They ensure your joints and spine are in perfect health and certain vitamins improve muscle health. Make sure you get enough calcium and vitamin D. These nutrients help prevent Osteoporosis which causes bones to become weak and brittle.

Watch your weight. Extra weight especially in your mid-section, can make back pain worse by shifting your center of gravity and putting strain on your lower back.

Sleep well. If you are prone to back pain, talk with your doctor at FirstCure Health about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips.

Avoid Carrying Heavy Loads. A common way chronic back pain happens when people carry heavy loads with their back. Bending over and using your back to support the weight is not right, instead, bend your knees, squat, pulling in your stomach muscles and holding the object close to your body. Use your leg muscles to support your body as you stand up. Maintain the natural curve of your back. Don't twist when lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.

Exercise frequently. One of the reasons for various types of back pain is lack of exercise. As you age your muscles will waste and become less flexible. Exercising release endorphins, these are the body’s natural pain killer and they doubleup as a “feel good” chemical that improves your mood. Some great exercises you can do include stretches and weight lifting. Combine aerobic exercise such as swimming or walking, with exercises that strengthen and stretch your back muscles and abdomen. Consider tai chi, yoga and weight-bearing exercises that challenge your balance.

Avoid Unhealthy Habits. If you smoke, quit. Smoking restricts blood flow to your lower spine, which can contribute to spinal disk degeneration and slow healing from back injuries. Coughing associated with smoking can also cause back pain.

Visit FirstCure Health for Checkups. If you’re concerned about developing chronic back pain, visit our centre so that a medical professional can assist you in ensuring you maintain your health by providing advice and treatments tailored to your needs.