Your back is the framework that supports the entire body. It is under tremendous stress each day just with normal movements and activities. Approximately 65 million adults in the United States will complain of back pain at some time in their lives. You can avoid serious back pain by observing some simple tips from our back pain specialist, Dr. Sina Rajamand, at Battle Born Brain and Spine in Reno, NV.
Manage Your Weight
Excess weight places an enormous strain on your entire body and its systems, including your back and spine. Carrying more weight than necessary makes your back muscles, tendons and other components work harder to perform ordinary daily activities. This is exacerbated when any lifting or extraneous stress is placed on your back.
Even losing just a few pounds can improve your chances of avoiding back pain or a back injury. Less weight equals less strain placed on the critical components of your back and spine. And, since weight loss helps with practically every other health condition, it’s already in your best interests to eat healthy and exercise to manage your weight.
Manage Your Posture
Bad posture contributes to many chronic back pain problems. Sitting and standing correctly keeps your spine in line, so weight is borne proportionally. You can check for correct posture by standing with your back to a wall. Heels, calves, butt, shoulders and the back of your head should all touch the wall. If not, correct your posture until they do, then step away and keep this posture.
When sitting for work, sit upright with your feet flat on the floor. Keep your head upright. Adjust computer screens or other media so that your head is straight and not bent. A chair with good lumbar support is recommended.
Manage Proper Lifting Techniques
When you do lift any objects that require more than a simple hand-grab, follow proper lifting techniques:
- Keep your back straight at all times
- Squat and lift with your legs; do not bend your back
- Grasp the object firmly
- Hold the weight as close to your body as possible
- Do not twist your body while holding the object
- Avoid obstacles or unclear paths when carrying objects
- Use weight-bearing tools when possible
You can avoid serious back pain by following these simple tips. When back pain persists more than a few days, or when your mobility becomes limited, contact Battle Born Brain and Spine for an exam and consultation.