The good news is that the cause of the majority of back pain is not a severe illness or condition. Acute back pain tends to improve in some days or weeks and allows people to return to healthy living. It is chronic or long-term lower back pain that creates trouble.
Once you get backache, it tends to return within a couple of years. The best and easiest cure to any kind of back pain is to stay active. Let’s take a look at a handful of tips to prevent lower back pain as you grow older.
Stay active and strengthen your core
The core muscles are the ones that provide support to the lower back. Therefore, you need to strengthen the core to avoid pain and injury to the lower back. Any low impact cardiovascular exercise helps make the core stronger by:
- Increasing the blood flow to the spine.
- Hydrating the structure of the lower back.
- Supplying healing nutrients to it.
A few core regimes anyone can follow to strengthen muscles are:
If setting aside time for these exercises is not possible, begin with smaller goals to be physically active. Some tips are:
- Go up and down a staircase three times in a row.
- Go walking with a friend for 15 mins.
- Sit on an exercise ball for 20 mins every day.
Keep your posture correct
Bad posture puts a lot of pressure on the back, and if you suffer from degenerated discs, they become even more painful with time. For people who spend most work hours on a chair, these tips are great at preventing lower back pain:
- Put an alarm on the phone that reminds you to check your posture every few hours.
- Get up and walk once every hour.
- When possible, use a standing desk for part of the workday.
Lift with your core
The most common reason for lower back pain is lifting heavy objects. People tend to bend their back and then pick the object. This is not the right method. The correct technique to lift heavy loads is to bend your knees and then pick up the object with your core strength.
The last tip to avoiding back pain is to keep your entire physical health in peak condition. Get enough sleep each night to restore health. Lack of sleep worsens any existing pain. Chronic smoking injures discs which also leads to back pain. Any step you take to be physically fit keeps the lumbar spine in tip-top condition and prevents aches.