Prevent Chronic Back Trouble

September 29th, 2009

Chronic back pain and back injuries greatly interfere with daily life, from the quality of your sleep to your ability to exercise to your comfort on airplane or car trips. Even if your back pain isn’t severe, you’ll notice it unexpectedly whenever you try to bend down, pick up a child, or even tie your shoes. And while back pain can vary in intensity — sudden, sharp pains that last only a few minutes or dull aches that never seem to go away — all chronic back trouble requires constant monitoring and maybe even a trip to the doctor. You don’t want to carry around a back pillow or wear a back brace for the rest of your life do you?

Unfortunately, back pain and back injuries can first start to plague you as a young person, when you think you’re in the prime shape of your life. When you are in high school or college and play sports or work out more regularly, you run the risk of hurting your back from overexertion, ignorance or actual sustained injuries. By educating yourself on safe ways to engage in physical activity and keep your back in shape generally, you’ll age better and will be able to remain active for more of your life.

First learn how to lift heavier objects the right way. Estimate the object’s approximate weight before lifting so that you don’t surprise yourself and topple over because the item is too heavy. Bend your knees without leaning forward, and secure a solid grip around the object, holding it close to the body somewhere between your waist and your shoulders. If you can do so comfortably, lift the object by using leg power, rather than curling your back over it and using back muscles for the majority of the work.

Before you lift an object or engage in any type of physical activity — whether it’s a sport, a work out or just a walk around the block — warm up your back by stretching your neck and touching your toes. Many instances of sudden back pain or injury are caused by a sudden movement and an unprepared (not warmed-up) back. Also make sure you work out your core. Having a strong mid-section will take pressure off your back during many activities, and your abs are a better support system for your body anyway. Using other support systems like a back pillow when you drive and a good mattress when you sleep will also protect your back from chronic pain and injury.

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