Top Five Tips for Back Pain Prevention
Back injuries are among the most common workplace injuries. Heavy lifting, repetitive movements, and sitting at a desk all day has a negative impact on your bones, discs, joints, ligaments, and muscles. Luckily, there are steps you can take to prevent back pain and injuries from occurring.
Types of Back Pain
There are multiple different types of back pain and injuries including:
- Muscle strains – overstretching or tearing
- Ligament sprains – injury to the connective tissue that helps to stabilize the spine
- Disc Injuries – bulging or herniated disc which can press on nerves
- Joint irritation – inflammation in the spine or pelvic joints
- Chronic back pain – ongoing pain caused by posture, overuse, or degenerative changes
Risk Factors for Back Pain
Certain factors may make you higher risk for experiencing back pain or injury. Some of these factors include:
- Poor posture when sitting, standing, or working
- Repetitive bending, twisting, or lifting
- Heavy lifting or lifting with poor technique
- Prolonged siting or inactivity
- Weak core and back muscles
- Stress and poor sleep
- Poor overall fitness
Top Five Tips for Back Pain Prevention
1. Maintain Good Posture: Sit with your feet flat on the ground. Make sure your back is supported, and your shoulders are relaxed. When standing, make sure you are standing tall with your weight evenly distributed. Avoid slouching or leaning forward for long periods of time.
2. Lift Correctly: When picking something up, make sure you are bending at the knees, not at the waist. Keep the item close to your body when carrying. Avoid twisting while lifting. When in doubt, ask for help with heavy or awkwardly shaped items.
3. Avoid Inactivity: Engage in regular exercises to strengthen your core, back and leg muscles. Stretch daily to maintain flexibility. Avoid sitting for long periods without movement.
4. Reduce Stress: Stress can increase muscle tension, leading to an increase in back pain. Try relaxation techniques such as acupuncture, massage, deep breathing, meditation, or yoga.
5. Maintain a Healthy Lifestyle: Eat a balanced diet to support bone and muscle health. Maintaining a healthy body weight is key to reducing strain on the spine. Avoid smoking and excessive drinking. Getting a good night’s sleep is also a vital part of maintaining a healthy lifestyle. Aim for 7-9 hours of sleep per night on a supportive mattress.
Listen to Your Body
Recognize the warning signs of injury. If you’re experiencing pain, discomfort, or fatigue, don’t ignore them. Take a break and rest if needed.
Consult with a healthcare professional. If you’re unsure whether your symptoms warrant medical attention, consult with your doctor. They can help to diagnose any underlying issues.
Don’t push through the pain. Ignoring injuries or forcing yourself to perform through pain can cause significant problems down the line. Allow yourself to heal fully and give yourself the time you need to do so. Consider chiropractic, acupuncture, massage, or physical therapy to promote healing and prevent future injuries.
If back pain is impacting your day-to-day life, Dr. Danielle Meyers can help! Schedule a consultation with Dr. Meyers at Whole Health Wellness Center by calling (860) 674-0111.