Wednesday, March 2, 2016

Tips For Preventing Back Pain

For the benefit of those lucky devils of you that don’t have a chronic back pain condition I thought I would share this list of tips for preventing back pain.

No, this is not an original article of my own. I wish it was, I’m sure if I had the knowledge to produce such a list I wouldn’t be in my current predicament! This list was compiled by two nationally recognized leaders in the field of spinal surgery and although a number of points are really no-brainers there is a couple that may make you stop and think.

The first one on the list I don’t agree with. They basically say that if a particular activity brings on your back pain take a NSAID before the activity (non-steroidal anti-inflammatory drug). I agree with taking preventative measures however I don’t agree with the wide-spread use of NSAID’s, instead I prefer natural, non-adictive medicines such as Heal N Soothe. Have a read of This Article and I’m sure you will understand where I’m coming from. Ok, off my high horse and on with the list.
Follow a “healthy back” diet. Keep inflammation at bay with plenty of fruits, vegetables, whole grains, and water. Cut down on beef, and avoid high-fat dairy, sugar, and processed foods. Spine-strengthening foods high in calcium, magnesium, and vitamin D include spinach, black beans, broccoli, halibut, shellfish, whole grains, nonfat dairy, sardines, salmon, and soymilk.
Stop smoking. Smokers have a much higher incidence of back pain than nonsmokers because nicotine restricts the flow of blood to the discs that cushion your vertebrae. Oh bugger, yet another reason for giving up!

Exercise regularly. People who engage in regular low-impact exercise such as swimming, walking, and bicycling are less likely to have back pain than those with a sedentary lifestyle. Other great back exercises include yoga, which increases flexibility, and Pilates, which strengthens abdominal and back muscles.

Lift wisely. Everyday activities such as lifting groceries out of your trunk are the most common ways people “throw their back out.” Here are some tips: Place your foot on the bumper of your car for support if the bumper is not too high. Store items in the trunk close to the bumper. Lift items onto the car frame first and then lift them from the car frame to your arms. To reach something located deep inside the trunk, brace yourself on the car with one arm while reaching. When lifting something heavy off the ground, bend your knees, not your back, and use your leg muscles for lifting.
Create a back-friendly workspace. Sit in a desk chair with a straight back or low-back support. Keep your knees a little higher than your hips, or use a footstool to prop your feet on. Move your whole body when you turn–don’t twist at your waist.

Sleep on your side. Lie on your side with both knees bent the same amount, and place a pillow between them. Sleeping on your back puts 55 pounds of pressure on your back.
Now if only I could figure out how to turn the clock back 3 years or so…….