How To Prevent Backache

Preventing back pain from occurring is far more desirable than treating back pain.

If you can avoid doing the things which are likely to stress or injure your back, you stand a much greater chance of living your life free from back pain and will greatly avoid the risk of developing a serious back injury which could ultimately result in chronic back pain that you suffer from your entire life.

However, it is important to remember that no matter how careful you are, it is still possible to develop back pain at any age. All you can hope for is to reduce your risk, rather than eliminate it completely.

Below, you will find some tips on how to prevent back pain. This information should be useful for anyone who has experienced back pain before and wants to avoid any further back pain, as well as those who have never had back pain before and just want to make sure they keep their back healthy and in good working order.

Stand Properly To Prevent Back Pain

Standing properly helps to avoid putting extra pressure on the lower back, which can often result in back pains and over time a slouched posture.

To stand correctly, separate your feet roughly shoulder width apart with your shoulders pulled back and your head lifted up.

Avoid hunching your shoulders forward and hanging your head down because over time this will pull the upper back forward giving you a hunched appearance.

When standing still, distribute your body weight evenly between both feet rather than leaning on one leg. Uneven leaning places strain on the back which can result in back pain.

Avoid Back Pain By Developing Good Desk Habits

For a large number of people, sitting at a desk for long hours is part of their everyday routine. Unfortunately, desks are one of the most common causes for back pain and can even result in long term chronic back pain.

When sitting at a desk your feet should sit squarely on the floor, rather than hang off the chair. Ideally, you should find a curved chair which provides proper support for your back, and especially your lower back, if you are sitting in it for long periods.

A chair should help to keep your back straight, without you having to hunch forward over the desk.

Your elbows, like your knees, should be bent at a 90-degree angle without creating tension in your neck or shoulder region.

To prevent upper back pain from occurring, position your computer monitor so that the top of the screen is roughly level with your eye line. This isn’t always possible with a laptop, so try to take regular breaks or stretch your neck by looking upwards at the ceiling.

If you use a phone at your desk, hold it up to your head rather than twisting your neck to the side.

In addition to these tips, try to avoid sitting at your desk for long periods of time. Every hour it is good practice to stand up and stretch your spine by raising your arms to the ceiling, this can also be done from a sitting position, but standing up tends to be more effective.

Prevent Back Pain By Carrying Things Correctly

You should never carry something so heavy which would be better carried by two people. Carrying objects which are too heavy for you can cause your back to lean forward or lean backwards causing extra strain on your back.

If there are obstacles in your way and you have to maneuver around them, you could even twist your back in the process.

To prevent straining your back, make sure your shoulders remain squared and your hips are aligned with your ankles. If the object feels too heavy to carry on your own, or is of an awkward shape, get some help.

Prevent Back Pain By Lifting Correctly

The biggest single cause of back pain is lifting things incorrectly. Whenever you lift an object, first bend your knees and then lift upwards keeping your back straight. Never lift something upwards with a bent back.

Prevent Back Pain By Stretching Correctly

Another common cause of back pain, but one that is often overlooked, is stretching for objects.

If you stretch too far, such as stretching while on tiptoe, you may strain a muscle in your back which can result in an immediate sharp pain. This type of back pain is most likely to occur if you do not stretch or exercise regularly.

To prevent such back pain from occurring, never stretch for something that is far beyond your reach. Instead, get a ladder, a stool or ask someone who is taller than you for help.