Effective Ways To Prevent Back Pain


Back pain is a prevalent condition that affects most people at some point in their lives. It often results from lifestyle decisions and repeated behaviors that stress your body. If you are battling back pain now or want to take steps to prevent a bad back, Dr. Ioannis Skaribas in Houston recommends that you make an effort to avoid these seven bad habits.

  1. Not exercising

Failure to perform any exercises for the back, particularly abdominal strengthening exercises, may lead to poor posture and increased low back pain. Effective exercises for back pain prevention include Pilates, yoga, exercise ball workouts, or other core strengthening activities that can increase stability in the back. Muscle cardiovascular exercises, such as swimming, walking, and bicycling, are also practical, along with movements that improve flexibility.

  1. Having poor posture

Without a doubt, poor posture can add strain to the muscles and put stress on the spine. Over time the stress of poor posture can cause negative changes in the spine, including abnormal curves like a hunchback. This habit may also lead to the early onset of degenerative conditions of the spinal joints and discs. A couple of tips to help improve posture and avoid back injuries include: Try to stand with your knee slightly bent and place one foot forward to take the pressure off the lower back and reduce back strain when sitting keep your knees slightly lower than your hips and keep your feet flat on the floor.

  1. Lifting incorrectly

Often, back injuries occur when due to incorrect heavy lifting. Bend your knees and use the power of your legs. Keeping the weight close to the body. Keep your head down and back straight and be sure to avoid twisting.

  1. Being overweight

You are more likely to suffer from low back pain if you are overweight or obese or quickly gaining a significant amount of weight. When your midsection becomes overweight, this alters your center of gravity and further strains your back muscles. Exercise and a healthy diet can help move you toward an ideal weight.

  1. Smoking

 Smoking increases the rate of degeneration in the spinal discs since nicotine restricts blood flow to the vertebral column. This loss of cushioning can cause back pain. Cigarette smoking also reduces calcium absorption and prevents new bone growth, leaving smokers with an increased risk for osteoporosis or brittle, fragile bones and slower healing after bone fractures, which can cause back pain.

  1. Not getting enough calcium and vitamin D

These nutrients are essential for bone strength. If you do not get enough calcium and vitamin D in your daily diet, you need to discuss the possibility of supplements with your chiropractor.

  1. Being sedentary

Being sedentary, limiting activity as a means of pain management can be counterproductive when experiencing back pain. Movement increases the blood flow to the affected area, decreasing inflammation and reducing muscle tension. People who continue their normal daily activities after experiencing back pain may have better back flexibility than those who rest in bed for a week. Prolonged bed rest can lead to blood clots, decreased muscle tone, depression, and increased pain.

Hopefully, these tips will help you avoid future instances of back pain. If you are currently suffering or need help, please call Expert Pain and get back to living life with less pain.