How to Prevent Low Back Pain


Got a history of low back pain? You’re not alone. Consider these do’s and don’ts to help you prevent it from recurring.

DO: Strengthen your core. Regular exercise strengthens important core muscle groups including obliques, pelvic floor and deep abdominals. Also consider spinal extension ( bending backward) exercises designed to maintain extensibility which is usually more important and safer than flexibility ( stretching forward) exercises.

DON’T: Sleep on your stomach. Stomach sleepers put the largest amount of pressure on their spine, head and neck at night, leading to pain during the day. Use multiple pillows to avoid twisting when side lying. If your mattress is not in good shape replace it!

DO: Stay hydrated. Because most of our body is water, it needs proper, steady intake to keep it functioning properly. If you’re thirsty, you’ve waited too long. Spinal discs are designed to hold water to stay "spongy". The supplement glucosamine can help. Generally 1,500 mg a day for at least 6 weeks is recommended.

DON’T: Sit for long periods of time. If you sit behind a desk all day set a reminder to get up and move at least once each hour. If your back is already achy then every 1/2 hour along with some standing spinal extension exercises. If you sit a lot invest in an ergonomic chair. At least consider a lumbar cushion postural support to maintain and arch in your lumbar spine when sitting and to prevent "slouching".

DO: Consider vitamin D supplementation or proper sun exposure. Researchers found that patients with chronic low back pain had significantly diminished vitamin D levels when compared with healthy controls. Half of the patients with low back pain were vitamin D deficient!

DO: Get your spine re-checked even if you are having minor pains. An adjustment in time can save nine! No amount of back pain is normal anymore than minor toothaches are normal. You shouldn’t have to live in pain, and chiropractic care can help correct the issue and nip your pain in the bud..

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