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Top 7 Tips To Prevent Back Pain
By Raymond Lee
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Although some form of back pain cannot be eliminated, such as the effects of normal aging on soft tissues and bone, they can be slowed. Here are tips for preventing back pain.
- Exercise correctly and regularly
Obesity, poor muscle tone, and poor flexibility are all risk factors for back pain and all factors that exercise can help remedy. Also, regular exercise keeps the muscles that support your back strong and flexible. A combination of aerobic exercise and strength training would be recommended. But remember to warm up before each workout to avoid pulling a muscle.
- Lift weights that you can handle and lift correctly
Place your feet shoulder-width apart to create a solid base of support. Bend at your knees, not at your waist. Let your spine curve naturally. Tighten your stomach muscles and lift with your legs, not your back. Be careful not to twist your body. Instead, point your toes in the direction you want to move and pivot in that direction. And most important, don’t try to be Hercules. If the object you are trying to lift is too heavy, get some help.
- Maintain your recommended body weight
Every extra pound that goes to your abdomen adds five pounds of pressure to your back.
- Use good posture
Bad posture, such as slouching, puts extra stress and pressure on your spine than sitting up straight.
- Stop smoking
Smokers have three times the risk of developing disc problems in the lower back and four times the risk of having pain due to disc problems in the neck than non-smokers.
- Take advantage of ergonomics
Use a chair, possibly one that reclines slightly, with good lower-back support. This is especially important if you sit for long periods. If you stand all day, try resting one foot on a small stool to take pressure off your back. Also, as the United States grays, more back-friendly tools are becoming available to prevent the back pain. Shovels with specially designed handles, strange-looking chairs with huge lumbar supports, and special gardening chairs that allow you to sit while weeding your garden are only a few of the new devices on the market. Long-term clinical studies on the effectiveness of these items are lacking, but any item that can prevent back pain may be worth a try.
- Avoid a proper sleeping position
Sleeping on your back with a pillow under your knees or on your side with a pillow between your bent knees would be recommended. Don’t sleep on your stomach. A firm mattress also does your back good.
Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit http://www.bodyfixes.com for more information.
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Article Submitted On: October 06, 2007