Many people believe that sitting up straight or lifting from the knees is all they need to do to prevent back pain; ideas that pass from generation to generation; yet people still suffer from poor back health.
There are many things that can be done to prevent back pain, including exercising regularly, working to maintain good posture, managing body weight, controlling ways of lifting heavy objects and considering the effects of smoking on back health.
Exercising regularly is one of the most effective ways of preventing back pain. If time does not allow for regular exercise classes then simple active lifestyle changes can be used to keep the back fit and healthy. For example: taking the stairs instead of the lift, going for a walk in your lunch break or even getting off the public transport one stop before your destination and walking the remainder of the route.
Posture management will help to maintain the S shaped curvature of the spine; brought about by keeping your head aligned with the top of the spine; sitting on an office chair which has good lumbar support, or adding to the lumbar support using a lumbar roll; keeping your shoulders relaxed; sitting with the upper leg slightly sloping down; and trying to avoid slouching for long periods of time.
Carrying excess body weight puts extra pressure on the spine; something which over a period of time leads to excessive pressures on the spine and back pain. A change in your daily routines is recommended.
Lifting heavy objects repetitively can lead to back pain and needs to be managed by keeping the load close to the body; trying to avoid lifting whilst twisting at the same time; bending at the knees; making a one man job a two man job or by using lifting tools when appropriate.
Avoid smoking as nicotine is known to block the small blood vessels in the back thereby reducing blood flow and nutrition to the structures of the back.
Disclaimer: As all medical conditions are unique to the
individual, if any of the details provided in the article are unclear in
any way, professional independent medical advice should be
taken before acting upon any of the information given.