Lifestyle Changes to Prevent Lower Back Pain

At any given point, 31 million Americans are suffering from lower back pain. Your lower back moves in six different directions, making it mobile and flexible, but also quite vulnerable to injury.

This doesn’t mean you’re inevitably going to experience low back pain. A few smart lifestyle changes can help keep your low back healthy and fully functioning.

Move objects smartly

Poor mechanics when lifting or moving heavy objects can cause injury to your back, like muscle strains. When you pick up a heavy box, for example, you should lift with your legs — not your back. Squat down to pick up the item rather than hinging forward from your waist.

Also, consider how you slide heavy items. If possible, opt for pushing rather than pulling. Stand close behind the object and push with engaged abdominal muscles and the power of your arms. Avoid leaning forward or bending your back as you push.

Drive defensively and comfortably

Instead of aggressively speeding, switching lanes, and cutting into traffic — potentially causing a wreck — learn to be the skillful driver who can maneuver their way out of a serious situation on the road. Car accidents can cause trauma that can lead to short-term and long-term back pain.

When you take long car (or airplane) rides, make a habit of carrying a lumbar support pillow and pack lightly and smartly so as not to strain your back with heavy bags. Take frequent breaks to walk around and stretch your hips and back, even if that means taking longer to get to your destination.

Reform your unhealthy habits

Smoking can increase your risk of lower back pain. It reduces the flow of oxygen-rich blood to the bones and soft tissue of the area. This denial of nutrients causes degeneration and subsequent back pain.

Quit smoking or, better yet, never start to begin with. Reach out to the team at Advanced Spine and Pain if you need help kicking the habit.

Drinking too much alcohol raises your levels of inflammation, which also contributes to pain. You don’t have to pass up the drinks altogether, just moderate your intake. Stick to just one or two drinks per day.

Keep an eye on the scale

Your goal isn’t to become supermodel skinny; it’s to keep your weight in a healthy range, so you aren’t putting extra stress on your back.

Make it a habit to eat healthily and keep your portions in check. Plus, get up and move regularly during the day. It helps you burn calories to maintain your weight and encourages mobility in your spine.

Posture perfect

Avoid slumping and slouching, especially over your computer if you have a desk job. Stand regularly to stretch your legs, hips, and back. When you sit, make sure the chair allows your knees to be about hip height, the computer monitor at eye level, and the desktop just above your waist.

Until you amend your lifestyle to support a healthy back, consult Advanced Spine and Pain to help you manage low back pain and get you on the road to good health.

You Might Also Enjoy...

When to Consider Injections for Your Sciatic Pain

When to Consider Injections for Your Sciatic Pain

Sciatica pain typically affects your lower back and one of your legs. Other uncomfortable symptoms can accompany pain, as well as mobility limitations. Learn when to consider steroid injections if other treatments haven’t worked.
What Happens When You Throw Your Back Out?

What Happens When You Throw Your Back Out?

People often say, “I threw my back out,” and you may be one of them — but what does it mean? Here’s a definition of the term and a look at the symptoms and treatments available.
4 Little Known (Yet Common) Causes of Knee Pain

4 Little Known (Yet Common) Causes of Knee Pain

Knee pain affects more than your mood — it can literally stop you in your tracks. Learn about sources of knee pain you may not be familiar with and effective treatments here. You deserve relief.

Is PRP Right for Me?

Imagine if there were a treatment that supercharged your healing from many injuries and conditions that enlisted your body’s own healing capabilities. Believe it or not, it exists! It’s called platelet-rich plasma therapy, or PRP. Learn more here.
Consider These Risks When You Have a Microdiscectomy

Consider These Risks When You Have a Microdiscectomy

A herniated disc can cause severe pain, numbness, and weakness in more places than your spine and impair movement. When conservative treatments fail, microdiscectomy surgery is a viable solution — but it’s not without risks. Learn more here.
Will My Child Outgrow Scoliosis?

Will My Child Outgrow Scoliosis?

Scoliosis, or curvature of the spine, affects 100,000 children every year. Learn about symptoms, how to identify the condition in your child, what treatments are available for scoliosis, and if your child may simply outgrow it here.