7 Tips for Preventing and Reducing Low Back Pain

7 Tips for Preventing and Reducing Low Back Pain

Our backs are put to good use, which also means they are at a high risk of injury. No matter the cause, whether it comes from wear and tear, accident trauma, or strain from improperly lifting heavy objects, low back pain is never fun. Although things happen in life that are unpredictable, here are 7 ways you can protect your lower back from injury and reduce symptoms.

1. Proper lifting habits

Lifting objects, whether it’s groceries for home or boxes for work, it’s essential to be aware of the proper lifting technique to avoid injury. Lifting an object with your back bent or while twisting may result in injury – it’s important to bend and lift with your knees and turn with your feet or hips to avoid a pulled lower back muscle, pinched nerve or slipped disc!

2. Sitting safety

If you feel low back pain from sitting, chances are you will want to make a few adjustments to your seating situation. Standing up periodically will allow you to stretch your spine and avoid prolonged periods of pressure. If you’re constantly sitting for hours a day, investing in a good quality office chair will be beneficial to maintaining proper posture – this will help you align your spinal discs, support the natural curve of your back, and avoid disc degeneration.

3. Wear proper footwear

Proper footwear can improve posture and decrease low back pain. Having the appropriate footwear for the activities you’re doing (running, hiking, working) can increase support and stability. The less pressure you can put on your lower back, the better!

4. Exercise

We all know staying active helps you stay healthy, but did you know it can help prevent back pain as well? To reduce the chances of low back pain, you must get up and get moving! Exercising keeps your joints fluid which lowers the chances of chronic backpain and lower back stiffness when doing everyday activities. Exercise is one of the best ways to strengthen your back muscles which can reduce your chances of back pain.

5. Reduce stress

Stress can cause a variety of health issues, low back pain being one of them. The muscle tension that can be caused by stress may even lead to severe backpain. Stress can be difficult to avoid – find activities, such as walking or yoga, that can help improve your state of mind and keep you active!

6. Maintain a healthy weight

Eating right and exercising are the most important ways to support a healthy weight and reduce low back pain. Excess weight can cause a lower back strain and the older you get, the worse the effects may be. Talk with your doctor about what a healthy weight may be for you.

7. Get a massage

A massage is a great way to lengthen muscles, reduce stress, and relieve tension. A massage can provide you with the TLC your back muscles deserve and help you prevent low back pain. With less muscle tension it will assist with the effects of a chiropractic adjustment.

Although feeling the effects of wear and tear or aging in your lower back may be inevitable, it doesn’t have to be unbearable! Reach out to us at Absolute Chiropractic today and find out how you can prevent, reduce, or treat low back pain.  We’re here to help!