5 Easy Way to Avoid Back Pain

Back pain is something that all of us face once in a while. We may get up in the morning with a bad backache, find ourselves with a painful back after sitting in the office chair for a few hours, or after doing a bit of gardening, find that the back is hurting. We often wonder why we suffer from such back pain while our peers look fit and fine. It is natural to look for some easy remedies to get rid of this backache which has such an adverse effect on our lifestyle. However, it is indeed our lifestyle that has led to this problem and with a few changes we can prevent such back pain.


Exercise: Do regular exercise to avoid back pain. Habitual physical activity is frequently considered the best of all the remedies for such pain. Health experts suggest that physical activity such as walking can be extremely helpful. To get out of the sitting position and put the body in the upright and neutral posture is more natural for our spine. Remember human bodies were not designed to sit! Do seek advice from a physiotherapist regarding suitable exercises for back pain relief.


Stretching: Regular stretching is vital for prevention of back pain. It helps to keep the soft tissues and muscles flexible. It is beneficial in improving  any back injury. It is advisable to stretch before exercising or any laborious physical activity and equally important to stretch after. You may stretch first thing in the morning and at the end of the day. This is even more important for older adults.


Maintain the right posture:Stand upright with body weight evenly distributed on the feet. The shoulders should be wide apart, back and down. Knees should be slightly relaxed. While standing your hips and ears should be in line. Choose the right chair for sitting that keeps the back straight. Your bottom should be right at the back of the seat. Switch the position of sitting often and carry out twists, stretch the front of your chest by opening your arms out to the side. Take periodical walks to relieve the stress on your spine. If you have to sit for a long time, rest your feet on the floor or on a foot rest. Getting up from your chair, stretching and a little walking every hour will help to prevent unnecessary strain on your spine.

The Chartered Society of Physiotherapy has published as simple and effective work desk routine: http://www.csp.org.uk/publications/do-you-sit-desk-all-day

Keep a healthy weight: Always eat healthy to ensure you stay within optimum weight limit for your body frame. Being overweight means additional stress on your spine and joints which would cause early wear and tear! Consume lots of fresh veggies and fruits and minimize intake of junk food. Staying fit is yet another way of avoiding back pain.


Quit smoking: This is one thing that you can do which will help to get rid of a number of health issues. Smoking not only damages your lungs, but it can impair your back as well. It cuts blood flow towards the lower spine because of which the spinal discs degenerate faster. Studies have demonstrated that smokers usually suffer from back pain more than their peers who do not smoke.