5 tips for avoiding back pain

5 tips for avoiding back pain

Back pain is one of the top reasons people pay a visit to their healthcare provider. Because back pain is so common, you'd think there would be a simple solution. But unfortunately, diagnosing and treating back pain can be tricky, since providers can't see injuries to tendons, ligaments and muscles the way they can view fractures and herniated discs.

The good news is that most back problems are caused either by strains (injured muscles or tendons) or sprains (damaged ligaments). These injuries can occur due to overuse, accidents, engaging in a new activity or lifting excessive weight.

Most sprains and strains will heal on their own after about a week, but the odds of recurrence are high if you don't avoid the activities that caused your pain in the first place. If you're susceptible to back pain, try these tips to avoid triggering the aches and pains. 

Give your back a break from repetitive movements. If your job or favorite hobby requires you to perform the same movement over and over, remember to take breaks or switch positions every thirty minutes.

Remember to stand up regularly throughout the day. Sitting compresses your spine, so sitting at a desk for hours on end puts a lot of strain on your spinal column. During your workday, get up and stretch every thirty minutes or take a quick walk to give your back a break.

Get plenty of rest. When you're tired, you're more susceptible to injury. Try to get at least eight hours of sleep every night.

Take a break from screen time. Whether you find yourself constantly looking down at your smartphone or craning your neck in front of your computer, remember to relieve pressure on your back and neck by breaking away from the screen every 20 minutes or so and performing some gentle neck stretches.

Keep your core tight. Your core is composed of your back, side, pelvic and glute muscles. Your core supports the movement of your entire body, and when it's strong, you're less likely to experience injury. Try some core exercises like lunges, squats and planks to strengthen your core.

If you suffer from prolonged or frequent back pain, schedule an appointment with your healthcare provider. Goshen Health Orthopedics and Sports Medicine can help minimize back pain and maximize recovery. For more information about how we can treat your back pain, call (574) 534-2558.

Posted: 12/16/2016 by Goshen Health
Filed under: exercise, fitness, fitness and exercise

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