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Preventing Chronic Back Pain

Woman strengthens her back through regular exerciseBack pain is an all too common problem, and unfortunately, most people are not really sure what causes these issues in their lives. Luckily, there are a variety of ways that you can prevent back pain. By taking steps to improve your physical fitness and internalize effective body mechanics, you should be able to realize a significant improvement in your back pain symptoms.

(For anyone visiting this page, you should know that we are currently enrolling qualified participants for a back pain clinical trial in Birmingham, AL)

Keeping Your Back Strong and Healthy

  • Routine Exercise: Low-impact aerobic exercises – these won’t require you to strain the back – can improve endurance and strength in the back while simultaneously improving muscle function. Discuss your options with your doctor, but walking or swimming can be great forms of exercise.
  • Building Strength and Flexibility: Incorporating core-strengthening exercises that target both the abs and the back into your routine can improve their ability to work in natural unison. Additionally, working on the flexibility in your in upper legs and hips helps to align your pelvic bones, which can reduce back pain.
  • Weight Management: If you are overweight, then you are putting additional strain on your back muscles. Taking steps to slim down can help prevent future episodes of chronic back pain.

Effective Body Mechanics

  • Proper Sitting Mechanics: If you have to spend a lot of time sitting at work, look into a chair that has good lower back support, arm rests, and a base that can swivel. You can also use a rolled up towel or pillow to allow the small of your back to maintain its natural curve. Be sure to alter your sitting position frequently, at least once every thirty minutes or so.
  • Proper Standing Mechanics: If you are going to be standing for an extended period of time, alternate placing your feet on a footstool or curb. This will help relieve a bit of the strain placed on the lower back. Be sure to practice good posture if you don’t already do so. If you’re not sure get a feel for your natural posture in the mirror. If you slouch frequently, this can place excess stress on your back muscles.
  • Proper Lifting Mechanics: Have you ever been told to lift with your legs? Improper lifting or straining with the back are leading causes of back-related injuries. Be sure to keep your back straight and bend at the knees. Move straight up and down while keeping the load close to your body. Try to avoid lifting and twisting your body at the same time.

Do Back Pain Prevention Products Work?

Since so many people suffer from back pain at some point in their lives, there are wide range of products that offer quick relief or to prevent back pain. Unfortunately, numerous back pain clinical studies have yet to prove whether shoe inserts, back supports, stress management techniques, or specially-designed furniture are truly effective. In the end, it comes down to your personal preference.

While back pain is something that most people will have to contend with now and then, there are several measures that can either prevent or diminish most episodes. If prevention is unsuccessful, proper body mechanics and a wide variety of home treatments can help alleviate your back pain within a matter of days.