6 Ways to Prevent Lower Back Pain

The region of spinal cord under the ribcage consists of the lower back vertebras. As a nerve junction of the body, nerves from lower back connect the hips and legs to the rest of the body. Therefore, lower back is the part of the body that lets you twist, turn and accomplish a lot of things with its flexibility and strength.

However, the lower back pain is a common complaint in adults of all ages and it is the number one reason for people skipping the days at work or study. Due to its position and functionality, lower back is involved in almost all kinds of activities including walking, running, lifting, and exercising.

If you are facing lower back pain, your life becomes difficult. You may feel trouble in doing simple activities like walking, getting up or even sitting. Unless you are patient with chronic lower back pain or arthritis, there are ways to prevent lower back pain.

From trying lower back pain exercises to taking care of your posture, here are 6 ways to take care of your lower spine.

1-    Correct Your Posture

One of the most common reasons for lower back pain is the wrong posture. A wrong posture while sitting, standing or even walking can put a lot of pressure on your lower back resulting in pain.

So, if you want to relieve yourself from lower back pain, you should pay attention to your posture. A straight back chair or low back chair is the best choice if you have a desk job and need to sit several hours. You should make sure that your back is straight while sitting and standing and you do not drop it or stoop it.  Always work on comfortable and ergonomic furniture to ensure you are not ruining your posture.

2-    Try Lower Back Pain Exercises

When your lower back is hurting, you may be tempted to lie down and relax. Resting helps to relieve the symptoms in some cases. However, one of the most effective ways to deal with lower back pain is to try exercises and stretches that specifically affect and manipulate lower back.

You can consult a physiotherapist or even your fitness trainer to help you with lower back pain exercises.

3-    Maintain A Healthy Weight

Overweight and obesity are the causes of various diseases. It is also one of the leading causes of lower back pain. With increasing weight, your lower back needs to do extra work. As your center of gravity changes, the lower back works to manage the weight.

So, dropping your weight and maintaining a healthy weight within your normal BMI can be a good way to tackle lower back pain.

4-    Watch Your Sleeping Position 

Do you sleep on your stomach or on your back? How many pillows do you put under your head? It all matters for your spine health.

If you sleep on your side, try to keep your spine straight and your knees slightly pulled towards your chest. If you sleep on your back, you can put a pillow under your lower back to ease up the pressure.

Finally, sleeping on the stomach is not recommended and can aggravate your lower back pain.

5-    Strengthen Your Core

When you have a weak core, you unintentionally put pressure on your lower back in doing everyday activities. So, along with trying lower back pain exercises, you should also try to strengthen your core.

Strong core muscles can help you manage your body better.

6-    Avoid Jerks and Direct Blow

When you are lifting something or when you are exercising, you should avoid jerky movements or sudden twisting as it can hurt your lower back. Also, a direct blow to lower back can cause sprain or fracture which can be extremely painful.