Tips to Prevent Back Pain
- Stretch before any strenuous physical activity.
- Stand up straight with abdominal muscles in & up. Have a slight bend to your knees.
- Sit in chairs or car seats with lumbar support.
- Switch sitting positions often and periodically, walk around or gently stretch muscles to relieve tension.
- Don't bend over without supporting your back. When you bend, bend from your knees, not your back.
- Wear comfortable, supportive, low-heeled shoes.
- Consider getting fitted for Custom Orthodics, they are a great foundation and help prevent muscular pain.
- Sleep on your side to reduce any curve in your spine, and always sleep on a firm surface.
- Control your weight.
- Keep your spine strong, as with all bones, you need to get enough vitamin D every day.
- Learn to use a small ball release program, such as tennis balls, Yamuna specialty balls or yoga balls. They act as a passive form of massage.
- Get a massage twice a month.
Back pain affects about 8 out of 10 people. But there are many steps you can take to avoid it. One of the best things you can do to prevent back pain is to exercise regularly and keep your back and abdominal muscles strong.
Many people fail to realize that many times the pain actually originates from the opposite side of where it hurts. For example, the very act of sitting for long periods of time ends up shortening the iliopsoas muscles that connect from your lumbar region to the front top of your femur. When these muscles are shortened it can cause severe pain when you stand. These muscles will pull your lower back (lumbar) forward.
Many people end up going through drastic medical procedures to "fix" this type of pain or end up taking pain killers for extended periods of time. In fact it can be easily remedied by an adjustment and massaging the iliopsoas muscle to release it. Make sure your Massage Therapist has expertise in the form of treatment as the muscle is very close to the inferior vena cava, which is contraindicated to massge. Getting educated on proper stretching techniques will counteract the shortening of your iliopsoas especially if you sit for long periods of time every day.
Likewise, having firm abdominal muscles is like having a built-in internal corset that not only holds your gut in, but also stabilizes your spine, vertebrae and discs. Many can completely eliminate their back pain by developing stronger abdominal muscles. Pilates and weight training techniques can help you stregthen these muscles.
Getting Chiropractic care if you suffer from back pain, along with corrective exercises will greatly reduce or eliminate your pain. The Chiropractic philosophy places a strong emphasis on your body's innate healing wisdom and far less reliance on band-aids like drugs and surgery.
When you fully commit and implement a nutritional program to reduce or eliminate inflammation you will heal your body from the inside out and alleviate your pain.
Chiropractic physicians receive extensive training in the management of musculoskeletal disorders during their course of graduate healthcare training, which typically lasts from 4-6 years. Due to the comprehensive training in musculoskeletal management, numerous sources of evidence have shown that chiropractic management is much safer, and less expensive, than allopathic medical treatments, particularly for low-back pain.
A study, published in 1993, found that chiropractic management of low-back pain is superior to allopathic medical management in terms of safety, effectiveness, and cost, concluding: "There would be highly significant cost savings if more management of LBP (low-back pain) was transferred from medical physicians to chiropractors."
In addition, researchers have also found that chiropractic adjustments affect the biological processes on a cellular level! What that means is that chiropractic care can affect the basic physiological processes that influence oxidative stress and DNA repair, so in addition to addressing any immediate spinal misalignment that might cause pain, it can also address deeper dysfunction in your body.
Many people do not realize that there's a whole lot more to chiropractic care than just pushing bones back into place. It's the recognition that your body has an intrinsic innate life force that guides and directs your body's healing process.