How to Prevent Lower Back Pain and Strengthen Lower Back

How to Prevent Lower Back Pain and Strengthen Lower Back

Back pain is often not quickly relieved by resting it. Pain that attacks the back will usually be more effectively treated by taking painkillers, ice packs or hot water.

Research has shown that taking painkillers is enough to help you treat yourself. Warming your back with a compressor balm can also provide short help, this is better than a cold, or ice pack.

However, there is one way to prevent lower back pain, which is to move. Often, people become afraid of moving when they feel back pain, but that is the best way to overcome this.

But remember not to move the back too much. Start by taking a light walk around your block of residence, and then gradually to more intense activities for several weeks.

5 ways to overcome lower back pain and strengthen lower back

Back pain is one of the major health problems you complain about. This back pain disorder is characterized by discomfort or pain in the spine. Launch the official website of the Ministry of Health, one of the major complaints about the back is low back pain due to inflammation or swelling. This condition is often found in people between the ages of 25 and 45.

You can treat back pain with medication. Doctors usually prescribe nonsteroidal anti-inflammatory drugs (NSAIDs). Patient adherence to medical therapy is very important to avoid serious complications.

Doctors say complications from back pain can cause deformities in the spine, bone fractures and can interfere with daily activities to strengthen the lower back. In addition to treatment, people with back pain must also regulate their daily activities.

Here’s how to deal with back pain so it doesn’t come back:

1. Breathing exercises

Deep breathing exercises can increase lung capacity. Besides, deep breathing can also reduce joint inflammation in prickly back pain.

In certain severe back pain conditions, patients are advised to practice deep breathing to decrease the lower back pain.

2. Pick things carefully

Lifting heavy loads, such as dragging furniture or carrying heavy grocery bags, can make back pain worse. If you typically lift heavy weights carelessly, back pain patients should start to be careful.

Some therapists often ask the back pain owner to lift the object with foot support instead of the back muscles. This is one of the best ways to prevent lower back pain.

3. Be careful when driving

Patients of back pain are advised to avoid sudden movements of the neck or spine while driving. This sudden movement can cause serious problems to the patient of the back pain.

Also, avoid driving or sitting too long without taking a break to prevent lower back pain. This condition triggers stiffness and makes your back uncomfortable.

4. Choose the right mattress

The right mattress will not cure back pain. But it can help maintain good resting posture. Patients of back pain are advised to sleep on a mattress that is not too hard, but not too soft.  

In addition, it is also recommended to sleep on your stomach for 30 minutes to relieve back pain. No less important, maintain sleep patterns with adequate rest periods so that the overall quality of lower back health can improve.

5. Adjust the sitting position at work

It is recommended that people with back pain choose the right office chair and table. The goal is to maintain body posture and prevent back pain. Sitting in a place where the table is too high or the chair is uncomfortable can make back pain worse.

Certain types of back pain can increase the risk of vertebral fractures. For this, be careful not to fall. If necessary, design a “cheat-free” house. For example, there is no rolled carpet, the room is different from the height level and makes the house slippery. Be careful when going up or downstairs.

5 tips on how to prevent lower back pain

Back and neck pain are several common problems for many people. There are several things you can do to not only prevent the back pain but to strengthen it.

However, Casper said that several steps could be taken to reduce the potential problem:

1. Participate in sports

The first thing people can do to prevent neck and back pain is to stay active. Concentrate on basic strengthening exercises that can relieve lower back pain.

Casper is a health care consultant and physical therapist. He said that any form of exercise, such as cardio or weightlifting, is best done at your comfort level. You can engage in exercises like cycling, running, normal weight lifting, etc. to improve your overall health. 

However, he cautioned that before trying a new form of exercise, try to consult with a certified trainer who can ensure that you have taken the right steps to avoid injury.

Casper suggests that you stretch your body every morning for 10 to 15 minutes. Also, do sports like yoga and Pilates to stretch your body to the maximum?

If you wonder or ask yourself about how to prevent lower back pain? Active participation in sports or regular exercise is the answer to the question.

2. Healthy diet plan

A healthy diet is a necessary step to obtain the ideal body weight. Being overweight can cause known health problems, such as back pain.

You should eat healthy foods and try to reduce fat percentage to relieve the pressure on your back and body. 

3. Good posture

Always pay attention to your sitting or standing position. Try to stand up straight to avoid back pain.

Therefore, Casper suggests that people who have to work sit for a long time in front of a computer screen to wake up occasionally, at least once an hour, and walk to keep themselves away from back injuries or pain.

4. Drug/Medication

For short periods it is okay to reduce minor aches and pains with non-steroidal anti-inflammatory drugs or topical muscle relaxants.

However, Casper said that this type of medication is not a long-term treatment option. You should look for a permanent solution if you face back pain very often.

Consult with doctor

Consult your doctor to discuss specific symptoms and appropriate treatment options may be necessary if you experience neck and back pain for a long time. 

In fact, in some cases, the pain can spread to the arms.

Final Words

In this article, we discussed how to overcome or prevent lower back pain and injuries. 

Remember that nothing is more important than your health. So, do whatever you can to save your back and be fit. 

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