Five Ways to Prevent Back Pain

By Kim Farmer

not too strenuous and it incorporates both the posterior and anterior muscle groups in your core area. Exercise can help ease inflammation and muscle tension by keeping the blood and nutrients flowing to the area(s) that are affected.

Stretching is important to keep muscles pliable and reduce stiffness. Of course you should always consult your physician before starting any exercise program.

2. Stop Smoking! Nicotine has been found to reduce the flow of blood to your spinal discs which restricts important nutrients from reaching these areas. Smokers have been found to be more vulnerable to back pain, so stop smoking!

3. Watch your weight. If you are carrying extra pounds, especially in your midsection, you could be making your back pain worse. Extra weight has a ten- dency to shift your center of gravity and place extra strain on your lower back. Try to stay within 10 pounds of your ideal weight to help control back pain.

4. Control your posture. If you sit at a desk for most of the day, then you should ensure that you have the right chair to help you maintain the correct posture. The best type of chair for preventing back pain is one with a straight back or one that has low-back support. You will need to keep your knees a little higher than your hips while you are seated, and using a stool to prop your feet on is not uncommon. If you are standing most of the day, try to stay erect and keep your stomach tight if possible. Use a stool to rest one foot on at a time if you can and switch feet about every 15 minutes if possible.

5. Use correct lifting techniques. Be sure that you don’t bend over to lift heavy objects!

Instead, bend your knees and squat, tightening your abdominal muscles and hold the object close to your body as you stand. Never twist your torso as you are lifting, and if you can, push heavy objects rather than pull. Pushing is a little easier on the back.

Use these strategies to help reduce or control your back pain unless your doctor has advised you against any form of exercise or has restricted your movement. Since back pain is a common ailment, it pays to follow these strategies as a proactive measure against any possible future back problems.

Thanks for reading!. Editor’s note: Contributor Kim Farmer of Mile High Fitness & Wellness offers in home and virtual personal training, nutrition coaching and corporate wellness solutions. For more information, visit www.milehighfitness.com or email thrive@milehighfitness.com.