It’s been quoted that at least 4 million Australians, some 16% of the population, suffer from back problems, according to a study by the Australian Bureau of Statistics. In reality, this figure is likely even higher due to so many unrecorded back complaints, as well as people who occasionally suffer from back pain. Back issues are also said to be the second leading cause of disease burden in the country. With the problem being so widespread among males and females and people of all ages, what are some things you can do to prevent back injury and back pain?
View our range of back care products
#1 - Losing Weight Can Help
While not everyone’s back problems can be attributed to weight gain, it is in some cases. If you are carrying around a bit of extra weight, trimming off and getting down to your ideal weight will help to take some strain and stress off your lower back. Losing weight will also benefit every other part of your body, as well as being healthier overall.
Even if you’re not yet suffering from any form of back pain, being overweight can eventually lead to either mild or chronic back issues.
#2 - Do Exercises To Strengthen Your Back
Back pain, particularly in the lower back, can be a result of a weak muscle structure. Therefore, those muscles are not toned and strong enough to prevent the vertebrae in the spine from moving out of place or to protect the sciatic nerve.
Back straightening and strengthening exercises can really help to prevent back problems and also to relieve pain associated with a back issue. Some good exercises you can try are:
- Bridges
- Rotational stretches
- Pelvic tilts
- Knee to chest stretching
- Lateral leg lifts
- Planking and superman stretches
- And more…
For people suffering from a bad back, it’s also commonly suggested to engage in regular yoga exercises. Not only does yoga relieve stress, stretch those muscles and make you more flexible, it will also help to strengthen those back muscles and your core.
#3 - Always Lift Items Correctly
One of the most common causes of back injuries is lifting things incorrectly. Rather than bending over to heft a heavy object, which places tremendous strain on the lower back, the spine and the sciatic nerve, instead, you should squat down, keep your back straight, grasp the object and use the power of your legs to do the heavy lifting.
People who regularly suffer from things like a slip or herniated disc can aggravate the problem even when lifting relatively light objects in the wrong manner.
If you can, avoid heavy lifting altogether if you are prone to back injuries.
#4 - Wear a Back Brace Or Support
If your back is currently giving you problems or you simply want to protect your back while you’re at work or doing some other physical activity, it can be a wise idea to wear a back brace or a back support. Braces and supports keep the spine in place, force you to maintain a straight back and also offer protection and support for the muscles of the lower back.
Chronic back pain sufferers will likely get a lot of value and relief out of a back support or back brace, along with a much needed boost in confidence while wearing it.
#5 - Practice Good Posture At All Times
Another extremely common cause of problems anywhere in the back, but particularly in the lower back, is poor posture; especially when seated. If you’re someone who spends a lot of time sitting in front of a computer at work or at home, it’s natural to start to slouch. Most of the time you won’t even be aware of it.
Slouching is bad posture that puts extra pressure on the spine and also leads to the weakening of the back muscles and core muscles. Another thing constant slouching can do over long periods of time is result in curvature of the spine in some cases.
Good posture isn’t only important while seated. When standing, always be aware of your posture. Stand straight and tall with your head lifted and your shoulders back.
#6 - Maintain a Healthy Diet
For starters, you will want to keep your spine healthy by consuming foods high in calcium and promote some Vitamin D development with regular sun exposure. Both calcium and Vitamin D work in conjunction with each other to promote bone health and strength. It will also assist in preventing the onset of osteoporosis.
A good diet combined with regular exercise (including the back exercises mentioned earlier) will help to keep your weight in check and well as promoting good muscle tone and strength. Mentally, you will feel more alert, which will help keep you focused on maintaining proper posture as well.
#7 - Strengthen Your Core Muscles
When your core muscles are toned and strong, they will help support your entire upper body and especially your lower back. Strong core muscles also assist in maintaining good posture. Exercises such as abdominal crunches, the towel plank and the bicycle will help to strengthen the core and if you do them often enough and watch your diet, you may even end up with that desirable 6 pack many people dream of.
#8 - Do Lots Of Walking
Walking is a low impact form of exercise that has so many health and fitness benefits. Regular walking will help you to maintain your ideal weight and the action of walking with good posture is also great for the back, whether you’re currently suffering from any pain or not. Walking also ensures you’re not spending your entire time seated and slouching.
The Takeaway
As you can see, there are numerous things you can do to protect your back, prevent injury to the back and to relieve or prevent back pain. Avoiding back problems altogether is ideal but if you are already a back pain sufferer, practice everything mentioned in this article on a regular basis for pain relief and better back health.
Sources:
https://www.aihw.gov.au/getmedia/0d9f8959-2a1c-4c99-8c7e-0c8a878f4d6c/Back%20problems.pdf.aspx?inline=true#:~:text=About%204.0%20million%20Australians%20(16%25%20of%20the%20total%20population),age%2024%20(Figure%201).
https://health.gov/myhealthfinder/topics/everyday-healthy-living/safety/prevent-back-pain#panel-1
https://www.medicalnewstoday.com/articles/323204#bridges