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10 Tips to Prevent Back Pain


Lumbago (low back pain or lumbago) is the second most common neurological disease after headache. Almost everyone has experienced it. Fortunately, most back pain recover within a few days. According to the length, back pain consists of two types. Acute back pain or short term usually lasts only a few days to weeks. Back pain is called chronic if it lasts for more than 3 months.

Most back pain is caused by trauma to the lower back or a disorder such as sciatica and arthritis. Trauma can be caused by a sports injury, work at home or in the garden, or a sudden jolt such as a car accident or other stress on the spine. Another cause of the most common is using your back muscles in activities you would not normally do, like lifting heavy furniture or doing work such as hoeing.

Symptoms range from the pain stabbing muscle pain or tenderness, stiffness / limitation of range of motion, or the inability to stand upright. Sometimes, the pain is felt in the hips can spread to other places of the body.


Tips to prevent back pain


1. Always stretch before exercise or other strenuous physical activity.

2. Do not slouch when standing or sitting. When standing, keep your weight point to be balanced on your feet. While working at home or in the office, make sure your work surface is at a comfortable height for you. Sit in a chair with a good and proper position and height for the task.

3. You sit interspersed with regular walks or do light stretching to reduce tension. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.

4. Wear comfortable shoes and low-heeled.

5. Sleep with slanted to reduce the pressure on your spine. Always sleep on the surface is quite dense, not too soft.

6. Enlist the help of others when you lift heavy objects.

7. Do not lift by bending. Lift objects by bending your knees and squatting to pick up objects. Keep your back straight and continue to bring the object into your body. Avoid twisting while lifting. Better push than pull when you must move heavy objects.

8. Maintain proper nutrition and diet to reduce and prevent excessive weight, especially fat around the waist. Adequate daily dietary calcium, phosphorus, and vitamin D to help maintain the growth of new bone.

9. If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs degenerate.

10. Exercise regularly. Inactive lifestyle contributes in preventing low back pain.

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