How to Prevent Back Pain

YOU never felt or may be experiencing lower back pain? More than 90% of back pain is caused by weak back muscles or abdominal muscles or both. Viewed from this trigger, of course, you can prevent back pain by maintaining good posture throughout the day and of course to strengthen the muscles in both areas.

According to experts, lower back pain is specifically caused by modern lifestyle habits are forced back to work in an improper manner. Too much sitting, lazy, lack of exercise, excess weight and chronic stress are some causes of back pain. To prevent and avoid lower back pain that interferes with, here are some tips that can be your guide.

1. Good posture

The first step you should do is pay attention and realize every position of your body. So, when you hold the body in a rigid position, you will soon realize the tensions in the muscles that you use to sit or stand, by tapping the natural curvature of the spine. That way, you can immediately fix to correct body position.

2. Do the right moves

When lifting, use leg muscles, not your arms or back. If you want to pick up heavy items, such as grocery bags or boxes of goods, bend your knees and then lift up, keep your back straight. If you want to go out, it's better than using a backpack that carried the bag on one side of the shoulders. Backpack will help share the load with the weight balanced on both sides of the body.

3. The level heights

Bring your work, eating, or reading, make these things right in the eyes straight ahead position, with head erect. And do not force you to crane your neck forward.

4. The correct sleeping position

Avoid sleeping on your stomach. When the stomach sags downward, it will tend to arch your back. As a result, the pain will increase. On the other hand, sleep on your back is also not very convenient because it tends to the lumbar curve. Sleeping on one side with legs bent at the knee, tends to minimize the spinal stress by straightening the lumbar curvature. Cobalan put 1 or 2 pillows under your knees to pull the waist up, flatten the lumbar curve and reduce tensions in the area.

5. Try relaxation techniques

Try to relax your back muscles as you sit in one place too long. Perform stretching exercises to draw the upper and lower back. Hold each stretch for 5-10 seconds and release slowly.

6. Recognize and distinguish fatigue due to working with pain

It's important to distinguish these two things. Pain is a sign of nerves when you do the wrong thing. When you get such signals, do light exercises that can make you feel comfortable. Try the both sides of the body, hugging her knees and pelvic tilt.

7. Lose weight

If you are overweight, try to reduce the weight on your back. Start with cardiovascular exercise for at least 3-5 times a week. Aerobics is probably the best type of exercise to prevent back pain. By making the heart and lungs work harder than usual, you can restore the poor physical condition and the cause of back pain.

8. Strengthen your abdominal muscles

Abdominal muscles are the core of your fitness workout. Therefore, choose exercises that can strengthen your abdominal muscles.

9. Rest

Do not sit too tight and avoid sitting in a chair more than 30 minutes at a time. So, get up and walk around before sitting down again. Do not sit by inserting a flat wallet in your back pocket. This wallet can increase the pressure on the sciatic nerve, which can trigger pain in the back and legs.

10. Do exercises to strengthen your back

If done regularly, these exercises can strengthen and flex the muscles of the back. If still a beginner, it is better to use weight lifting belt to prevent excessive stretching of the lower back.