Preventative Measures For Chronic Back Pain

Back pain is a common problem that affects many individuals. Back problems become more common with age; however, preventative measures can be used to help avoid chronic back pain later in life. Certain lifestyle habits are the most common contributing factors which cause back pain. Poor physical fitness, being overweight, and a physically strenuous job all have been known to trigger back problems. Back pain is commonly found with individuals whom are not physically fit. Many patients experiencing back pain believe that resting will help relieve their pain; however, this is not the case. Daily stretching and exercise is essential to keep the spine healthy and flexible. Exercise strengthens the muscles of the back and nourishes the spinal discs. Exercises that strengthen the core are also important because these muscles provide support for the spinal column. Being overweight is a contributing factor to back pain because excess weight causes stress to be put on the back, causing pain. Additional weight in the abdominal region pulls the pelvis forward putting additional stress on the lower back. Jobs which require heavy lifting or that require an individual to sit at a desk for long periods of time can also lead to back problems. Improper lifting techniques put strain on the back which can lead to chronic back pain. Poor posture can also cause lower back pain because it causes the spinal ligaments to be overstretched and strains the spinal column. These are three very common problems which can lead to chronic back pain. However, all of these factors can usually be controlled, preventing back problems in the future.

One of the most important preventative measures to take to prevent chronic back pain in the future is exercising. Exercising strengthens the muscles in the core and back, all while helping to maintain a healthy weight. Exercising for as little as fifteen to thirty minutes a day can prevent back problems. Several low-intensity workouts such as walking, yoga, Pilates, and swimming have proven effective in strengthening the spinal column. Proper stretching is also important. It is essential to properly stretch before performing a workout activity or participating in an athletic event. Many instances of back injuries are caused by improper or lack of stretching. Maintaining a healthy weight is also vital for preventing back pain along with other diseases. Sticking to a healthy diet and exercising regularly can help individuals maintain a healthy weight, in turn, putting less stress on their backs. Finally, using safe lifting techniques and maintaining a proper posture can help to prevent back problems attributed to the workplace. When lifting heavy objects it is important to bend at the knees and rely on muscles from the legs to do the majority of the lifting. To properly lift an object, keep the knees bent, back straight, and hold the weight close to the body. Individuals working in professions which require heavy lifting should consider using back support belts to prevent lifting injuries, although while using the belt proper lifting techniques still need to be implemented. Those who work in an office setting need to be extremely aware of their sitting posture to ensure back health. While sitting for long periods of time it is important to be seated in an upright position with the back against the back of the chair. Slouching or leaning forward can put strain on the lower back. These simple habits are effective in preventing chronic back pain or back injuries in the future.

Chiropractors use a variety of methods to treat back pain, ranging from treatment counseling to spinal realignment. Many chiropractors provide lifestyle and nutritional counseling to help prevent and treat back problems. Most chiropractors help patients outline an exercise and nutritional plan to maintain a healthy lifestyle to help prevent or improve back pain. They also are certified to teach corrective exercises to help strengthen the spinal column. Massage therapy is another natural option for relieving back pain. Massage therapy is known for increasing blood circulation, reducing swelling, and relieving muscle pain by eliminating lactic acid build-up in the muscles. Many patients experiencing back problems prefer massage therapy because it is a less invasive treatment option compared to surgery or steroid injections. Massage therapy sessions usually result in a feeling of relief and relaxation for patients. Finally, chiropractors are certified to do back adjustments and spinal manipulation. Spinal manipulation is an arm thrust that is applied to the vertebra to restore muscles and bones to their proper anatomical position. Spinal manipulations help increase range of motion in individuals. Often patients feel relief after an alignment. These various treatment options provide relief for patients experiencing back problems, and provide options for patients who are looking for less invasive treatment.

While back pain is known to be a common problem, it is important to realize that it can be prevented. By adjusting their lifestyle, many individuals can prevent chronic back pain in the future. Exercising regularly, maintaining a healthy weight, and practicing safe workplace procedures are all essential lifestyle changes to prevent future back problems. For individuals that are already experiencing back pain, there are a variety treatment options that chiropractors provide. Many believe that surgery and steroid injections are the only routes to take to treating chronic back pain; however, a trip to the chiropractor can provide patients with less invasive treatment options. By education today’s adolescents about contributing factors leading to back pain, hopefully we will be able to prevent back problems in future generations.