4 tips to prevent back pain
Many of us wrestle with back pain, from twinges to aches to pulls — or even something more serious.
These pains and strains usually stem from nerve or muscle-related issues, says Dr. Fanor Manuel Saavedra-Pozo, a fellowship-trained neurosurgeon with the Orlando Health Neuroscience Institute Neurosurgery.
“Everyday actions, like sitting for long periods, improperly lifting heavy objects or overdoing it during a workout, are usually to blame,” says Dr. Saavedra-Pozo, who specializes in disorders and injuries of the spine, spinal cord and nerves.
Here are Dr. Saavedra-Pozo’s top four tips to prevent back pain.
1. Improve your posture. When you walk or stand, keep your head in line with your body. Keep your core and abdomen muscles engaged and your feet shoulder-width apart. Don’t lock your knees and distribute your weight evenly on the balls of your feet. When you sit, adjust the height of your chair so your feet are resting flat on the floor. Change positions regularly and walk around every half-hour.
2. Get moving. Strength training, particularly core exercises like planks, can reduce your risk of sprains and strains. Pilates, swimming and stretching also strengthen the spine.
3. Watch your weight. Carrying too much weight strains your back. Besides regularly exercising for 30 minutes a day, follow a balanced diet to maintain a healthy weight.
4. Learn proper lifting. Be mindful when lifting and carrying objects. If you must carry a heavy item, ask someone to help you lift it. Lifting too much weight or lifting with the wrong technique invites back trouble. When carrying something alone, shift the weight from shoulder to shoulder. Use a cart or bag with wheels to transport heavy loads like groceries and boxes.