60 to 90% of all U.S. Citizens will experience at least one back injury in their lives and 10% will see their back condition become chronic. Even slight back pain may interfere with daily activities such as turning, walking, fishing, golfing and playing with children and grandchildren. If your back pain is severe it can greatly reduce your quality of life, even hindering your ability to perform simple tasks such as getting dressed in the morning.
Check out these helpful tips to prevent back pain and injury.
1. Exercise your abdominal and back muscles
Strengthening your abdominal and back muscles will help prevent injuries. Your core muscles provide support to your back, so the stronger the muscles are, the better the support. Crunches, sit ups and light weight training will all help your strengthen your abdominal and back muscles.
2. Stretch, especially before and after working out or playing sports
Stretch as soon as you wake up in the morning to warm and limber your back. Stretching gets your back ready for the day ahead and helps prevent injuries. Stretching before and after you work out, lift heavy objects or play sports is also imperative to preventing back pain.
3. Use your knees to lift heavy objects
Always lift from your knees. Using your knees to lift heavy objects will greatly reduce the chance of injury. Also remember to keep your abdominal muscles flexed, your back straight and the object close to your body.
4. Wear a back brace while lifting heavy objects or engaging in physical activity
A quality lumbar back brace will provide compression and support for your lower back as you lift. The added support minimizes the chance of injury so you can confidently lift heavy objects without the fear of harm. Wearing a lumbar brace during physical activity is also a wise idea, especially if you have injured your back in the past. A slim belt, such as the Ossur Universal Lumbar Belt, easily fits under your workout clothes, so you can get the protection you need without the bulge of a bulky brace.
5. Practice proper posture
Proper posture is imperative. Whether you are sitting, standing, walking or running, make sure you maintain proper posture because your back has a much easier time carrying your weight when it is straight. The less strain on your back- the lower the chance of injury and pain.
6. Wear shoes that provide support
If you live an active lifestyle, it is necessary to wear proper footwear that provides support. Having the right shoes on can make a big difference when it comes to preventing back pain and injury. Invest in a pair of comfort shoes and avoid wearing high heels or flimsy sandals whenever possible.
7. Maintain a healthy weight and eat power foods
Maintaining a healthy weight will keep your body in balance. You also need to make sure you eat nutritional foods, if you are tired and fatigued from lack of nutrition you are much more likely to pull a muscle. Experts agree that eating power foods such as fresh fruits and vegetables, whole gains and protein will improve the way your body functions. Eating small meals throughout the day is also recommended because it keeps your body energized and prevents fatigue related injury.
9. Protect your back in bed
Invest in a high quality mattress that is right for you and accommodates your sleep patterns. A bed that does not offer proper support can cause you to wake up with back stiffness and pain. How you sleep also effects your back. To protect your back, sleep on your back or side with your spine aligned straight.
10. Adjust the seat in your car frequently
Road trips can cause back pain, but the probability of pain can be reduced if you make frequent adjustments in your seat’s position. Making slight but frequent adjustments in your seat’s position is necessary because locking your spine in one position for the length of the ride can cause problems. Your back likes movement so slight shifts keep it happy and healthy.
About MMAR Medical Group: MMAR Medical Group Inc. is a supplier of medical products including a wide selection of medical grade braces and cold therapy systems. To find a quality medical knee braces and supports, please visit MMAR Medical online.