Lower back pain can often times result from everyday bad habits that may strain and stress your body beyond its limits. Below, we will discuss seven common scenarios that may lead to or worsen back pain. We’ll also discuss ways to prevent these scenarios from happening!
Not Being Active Enough
General fitness, and more specifically, active trunk and core strengthening helps to strengthen your abdominal muscles and improve your posture. Strong abs and good posture help to protect your back! Some daily exercises that can help to strengthen your abs include Pilates, sensible weight training, and other trunk (core) strengthening activities. We also recommend cardiovascular exercises, such as swimming, walking, and bicycling, along with various movements that improve flexibility.
Poor posture can add additional strain and stress to your muscles, and consequently, your spine. If not corrected, poor posture can lead to stresses that add up over time to actually change the anatomical characteristics of your spine. These changes are often for the worse. Ways to avoid bad posture is quite simple. It is advised to sit with your hips slightly higher than your knees. Do not lift heavy objects incorrectly – try to bend your knees and use the power of your legs, rather than using your back to lift. As noted before, strengthening your abs also helps to improves one’s posture.
Maintaining a balanced weight that is under control is another prevention for back pain. Being overweight, especially in the mid-section, will shift your center of gravity forward, thus puts additional strain on your back muscles. Not only that, extra weight can actually compress the spinal discs causing a plethora of pain-related issues. Staying active and eating a healthy diet can help you keep your weight under control.
Nicotine is known to restrict blood flow to the discs that are located in your spine. These discs help to cushion your vertebrae. As one ages, and as the back incurs acute or chronic trauma, and with other exacerbating factors such as smoking, the spinal discs begin to degenerate. This degeneration can cause compression on the nerves that run alongside the spinal canal, thus leading to pain. Cigarette smoking also reduces absorption of calcium. This prevents new bone growth, leaving smokers with a higher risk of an osteoporotic fracture.
Low Calcium and Vitamin D
These vitamins and nutrients are essential for bone growth. If you are not consuming enough in your daily food intake, it may weaken your spine and increase risks of lower back pain.
Being Sedentary (Sitting Too Much)
Limiting activity as a way for pain management when you are experiencing back pain can be quite counterproductive. Exercise and activity increases blood flow to the affected areas, which decreases inflammation and reduces muscle tension. If you are looking to prevent back pain, try to move around often to help avoid and prevent back pain.
If you are looking to learn more about how to prevent the causes of lower back pain, or are in need of specialized pain treatment, schedule an appointment with Dr. Ben Evans and his medical staff today.
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