In the UK, an estimated 9 million people suffer from regular back pain, with chronic pain caused by muscle strains, injuries and poor posture. Having a bad back can be seriously limiting, preventing you from carrying out daily activities such as household chores, work or physical exercise. This can have an impact on your overall quality of life, and result in chronic pain and further injuries if not dealt with.
Addressing back pain can be difficult, so the best solution is to work on prevention rather than taking action once you’re already dealing with pain. In this article, we’ll share some of the best ways to prevent lower back pain to keep your back healthier and stronger over the years.
Improving Your Posture
Posture is the natural way you hold your body when sitting, standing or moving. It’s affected by your muscles and skeleton, and poor posture can lead to serious medical problems over time. Your spine is naturally curved in three main areas, and correct posture should maintain the right angle and length of curvature.
Issues with your posture are often exacerbated by standing or sitting for long periods of time, which is common when at work. It’s important to pay attention to your posture and ensure you’re not causing issues, and one of the best ways to do this is by using a support belt. At RS, there’s a wide range of support belts to choose from, which are designed to keep your back supported while carrying out daily activities.
While sitting, you can manage you posture by using an ergonomic chair that’s designed to support your lower back. Lumbar support means you can sit comfortably on the chair without slouching forward. Ideally, your feet should also be able to rest flat on the floor as you sit. You may need to adjust the chair, your desk and monitor stand to achieve the right results.
Last but not least, make sure you take regular breaks from sitting. The average person sits for more than ten hours each day, and this can lead to other health problems as well as affecting your posture. Try not to sit for more than an hour, taking short breaks to walk around regularly.
Exercise
Another great way to keep your back healthy for long is to follow a consistent exercise regime. This doesn’t necessarily mean you have to lift weights or run long distances. Regular exercise can be as simple as walking. As long as it gets your body moving and you do it frequently, you’ll get benefits from it. Ideally, you should pick an exercise that you enjoy doing, as this is one you’re more likely to be consistent with.
While exercising, correct form is important to avoid injuries. While exercise is a great way to strengthen your muscles and stay healthy, it can lead to injuries if you’re not careful. If you’re lifting weights in the gym, be careful to lift them without putting strain on your back. Don’t bend over to pick them up, and use your legs to complete the lift.
Exercising isn’t just good for building stronger muscles, but also helping you lose weight. Carrying too much weight in the form of fat can put unnecessary strain on your bones and joints, resulting in pain in your back. Consult your doctor if you’re worried about your weight, and follow a recommended diet and exercise plan to see the best results.
Good nutrition will help support weight loss and muscle gain, and the right nutrients are also needed to build strong, healthy bones. Ensure you’re eating a diet rich in minerals and vitamins, such as vitamin D, which will help you stay active and free from pain.
