How to prevent Low back Pain?

Updated: Oct 9, 2020

Lower back pain is one of the most common problem of Society, it affects across all age groups from young to elderly, Male and females,

Low back pain is a symptom of which we can’t determine the underlying medical cause, but we can try to identify as much as possible about the root issues.

About 80% of population experience lower back pain at some point in their lives. Fortunately, lower back pain (LBP) usually gets better on its own. However, for some it may become an annoying recurring condition. Modifying activities and learning techniques to decrease stress on the back are important to resolving or controlling low back pain and sciatica. Since back pain tends to recur, lifestyle changes should become a way of life if you hope to avoid future episodes

Lower Back Pain

LBP typically gets better in a few days or weeks. We call these cases acute LBP. The causes of acute LBP are usually difficult to identify. The cause is often ‘strain’ or ‘sprain,’ meaning muscle or ligament-related pain. We usually don’t need to find the root cause since it goes away in matter of days to weeks.

When LBP lasts longer than three months, we call it chronic lower back pain (CLBP). Causes of CLBP are difficult to identify. However, we should always try to find the causes.

The careful process of finding the cause can help assure that there isn’t a life-threatening condition. We can eliminate concerns about paralysis or becoming wheelchair bound. We can also establish that you can continue to work and exercise, even if you are in pain.


Tips for healthy Back

  1. · Diet

  2. · Weight Management:

  3. · Exercise

  4. · Practice Good Posture

  5. · Quit Smoking

  6. · Manage Stress

  7. · Modify Your Environment

  8. · Ergonomics

  9. · Sleep

  10. · Sunlight

  11. · Limit Use of cell phone and Sedentarty lifestyle

Preventing Lower Back Pain

You can reduce the chances that you experience lower back pain by making these positive lifestyle changes.

Diet:

Eat healthfully so you keep your body weight within a healthy range, Adequate water intake, Vitamin C , Leafy and colourful vegetables and fruits. Calcium rich diet

Weight Management:

Reduce Weight if you are overweight, if possible try to be on Leaner Side.

Extra kilograms / pounds can increase pressure on the spinal muscles and discs. To lose weight, you have to consume fewer calories than you burn. To maintain a healthy weight, eat an equal number of calories to those you expend.

Exercise:

Avoid Bed rest or Inactivity for more than 48 hrs, Continue normal routine activities as much as tolerable.

Get regular exercise to keep your back and abdominal muscles fit and flexible. A low-impact aerobic program will further improve your physical fitness and help you maintain a healthy weight. Choose exercises that you enjoy and that you can do on a routine basis. Activities that are back-friendly include walking, swimming, or Cycling. Minimum Exercises recommendation are 30 min a day exercise 5 days a week or 2 hr 30 min /Week of moderate aerobic exercises and atleast twice a week Core strengthening Exercises.

Practice Good Posture:

Poor posture and slouching can put more pressure on your lower back. Stand and sit straight, and avoid sitting up in bed. Avoid prolonged sitting. When you do sit, maintain good posture.

Quit Smoking:



Smoking may contribute to degeneration of the discs in the spine. Also, smokers risk possible re-injury to the back during a coughing attack. Smoking can adversely affect healing if you are having back surgery.

To heal properly, you should quit smoking at least 2 weeks before a spinal fusion procedure and stay tobacco-free for 6 months afterwards.

Manage Stress:

Stress can increase muscle tension. Take time out to relax, exercise, and practice relaxation techniques,Pranayama, Yoga Meditation.If you need support or assistance in reducing stress, you may want to try some of the following techniques:

· Cognitive-behavioral therapy

· Counseling

· Stress management classes

· Relaxation techniques

· Breathing exercises

· Meditation

· Yoga

If you have depression and/or anxiety, visit with your Psychiatrist or Psychologist about ways to manage it.

Modify Your Environment:

Certain changes to your workspace, attire, and home can reduce the stress on your back:

· Avoid wearing high-heeled shoes.

· If you sit for long periods of time, use a stool to bring your knees above your hips.

· Avoid having objects, such as a wallet, in your back pocket while sitting.

· Use a lumbar support pillow when sitting or driving.

· Sleep on a firm mattress.

· Avoid sleeping on your stomach.

· Sleep on your side or on your back with a wedge or pillow under the lower part of your legs.

· Find a mattress that suits your body and how you sleep. Everyone is different, so it may take time to find one that works for you.

While some people think that using shoe inserts will prevent back pain, so far there's not a lot of evidence to support this.


Ergonomics:

· Use proper techniques for lifting (lift with your legs rather than your back)

· Avoid frequent bending and twisting. Especially avoid bending, twisting and lifting at the same time (like shoveling ).

· Avoid situations where your spine is vibrated for long periods of time.

· Design your workspace so you don't have to hunch forward to see your computer monitor or reach way out for your mouse.

· Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor

Sleep: Get enough sleep each day. Average 6 to 8 hours of good night sleep probably 11 PM to 7 AM. Sleeping helps us relax and hence it’s essential to get adequate sleep on a regular basis Inadequate sleep aggravates inflammation which in turn causes painful back conditions.

Back pain makes it irksome to find a new comfortable position to sleep. Sleeping on a flat mattress or on a sack once in a while could prove very beneficial to your lower back! It will help straighten your back relieving you from the lingering pain. Keep pillow below both knees before sleeping in supine position, or in between the kneeand thigh in lateral decubitus position, or below pelvis just to flex your hips a bit and keep in comfortable position


Sun Light Exposure :

The sun keeps your bones healthy. That's because your body produces vitamin D when exposed to the sun. The so-called "sunshine vitamin" helps the body absorb calcium, which is essential for bone health

Have early morning sunlight exposure everyday at least for 45 minute to 2 hr, between 6 to 9 am, Early morning Sun exposure also helps to relieve stress and Start your day afresh with vigour.

Limit Use of Cell phone and Sedentary lifestyle:

Prolonged Cell phone use , Video Games, Computer use in awkward positionsis one of the leading cause of Sedentary lifestyle diseases and Lower back pain and neck pain is one of them,

When Should You See a Doctor or Spine Surgeon?

If you have back pain that doesn’t improve within about six weeks, see your health care clinician or a back specialist.

See a clinician immediately if:

  • Your low back pain is severe, doesn't go away after a few days, or it hurts even when you're at rest or lying down.

  • You develop leg numbness or weakness.

  • You have difficulty in controlling bladder or bowel.

  • Chest Pain or Shoulder pain

These could be signs that you have a nerve problem or another underlying medical condition that needs to be treated.