The lower back gives the body great flexibility and strength. However, simple everyday activities can cause pain in this critical part of the body when performed incorrectly. Activities such as lifting an object, bending over to vacuum, sitting in front of a computer for long hours can cause back pain.
Luckily, we can take measures to prevent lower back injury, indirect trauma on the back pain. Here are seven tips to help you stabilize and protect your lower back:
Engage in Activities that Strengthen the Core Muscles
The core muscles consist of the back and abdominal muscles. As with other muscles, strengthening them increases the amount of load the lower back can move. It also means the back is better equipped to take on pressure from everyday activities without developing pain. Some activities and exercises that strengthen these muscles include:
- Ball workouts, e.g., sitting on a ball for 20-30 minutes
- Low-impact cardio exercises like brisk walking increase blood flow to the spine
- Water therapy to increase motion and strengthen injured muscles
Purchase the Right Office Chair to Protect Your Lower Back
An ergonomic chair mimics the spine’s natural curve hence able to support the lower back. Also, the chair prevents back pain by reducing the amount of pressure on the spine.
Since people have different body shapes, using an ergonomic chair also helps adjust it to the shape of your body. You can change the tension, seat height, armrest, and backrest for maximum support. If you can’t purchase an ergonomic chair here are more options:
- Use a standup desk for some hours during the day
- Place a rolled-up towel between the back and the chair for additional support
Maintain the Right Posture When Lifting Objects
You want to avoid lifting objects that are too heavy for you. When lifting, be sure to maintain the right posture:
- Ensure your back remains straight
- Your head looking up
- Bend your knees not the lower back
- Hold the object close to the chest
Avoiding Stressing the Lower Back During Everyday Activities
Simple activities can mount pressure on the lower back and cause pain over time. Here are some ways to reduce everyday stress:
- Avoid twisting your trunk or standing on the side of the door’s handle when opening a door
- Hold a vacuum cleaner with both hands and make small arm movements when cleaning
- When shoveling allow one arm to rest on the thigh and bend your knees slightly
- Allow Your Back Rest After Bending for a Long Time
- Prolonged bending increases strain on the lower back, causing pain and sometimes injury. This is because when you bend for a long time, e.g., when gardening, specific changes occur in the ligaments and discs.
- hile the changes occur for a short time, the stability of the spine is affected and your joints get temporarily stiff. Thus, when performing these tasks, it is essential to stand for a few minutes to allow spinal tissues to reshape and recover before performing other strenuous activities.
Maintain an Upright Posture After Waking Up
When you are asleep, the pressure on the discs rises to 240%. During this time, the discs are at a higher risk of developing herniation if you lift or bend abruptly. Keeping a straight back for an hour or two after waking up restores their normal pressure.
Exercise Your Hamstrings to Protect Your Lower Back
Tight hamstring muscles are known to contribute to lower back pain. Thus, a few stretch exercises relieve the lower back and reduce pressure on the pelvis. Be sure to consult your therapist before embarking on the activities to find out the best exercise for the lower back.
Accidents happen and if you encounter one and are experiencing back pain, give us a call for a spine specialist near you at 888-409-8006. Offices conveniently located throughout South Florida; Boca Raton, Deerfield Beach, Coral Springs, Plantation & Hollywood.