Daily Habits to Prevent Lower Back Pain

Daily Habits to Prevent Lower Back Pain

Lower back pain is a common complaint that can significantly impact your daily life. However, incorporating certain habits into your daily routine can help prevent this discomfort and promote a healthy, pain-free back. Tips to help you maintain a healthy back and prevent lower back injuries.

1. Maintain Proper Posture

Good posture is crucial in preventing lower back pain. Whether you’re sitting, standing, or moving, maintaining the correct alignment of your spine is essential.

While Sitting:

• Choose a chair that supports your lower back or add a cushion
• Keep your feet flat on the floor and your knees at a right angle.
• Avoid slouching or leaning forward.

While Standing:

• Stand with your weight evenly distributed on both feet. Avoid hinging into to one side.
• Keep your shoulders back and your head level.
• Avoid standing in one position for too long.

2. Stay Active

Regular physical activity is vital for keeping your back healthy. Exercise helps strengthen the muscles that support your spine, improves flexibility, and promotes good posture.

Daily Exercise:

• Aim for at least 20-30 minutes of moderate exercise every day. That can include walking, cycling, rowing, jogging, and many more.
• Engage in strength training exercises to build core and back muscles.

Stretching:

• Incorporate stretching exercises to maintain flexibility.
• Focus on stretches that target the lower back, hamstrings, hip flexors and glutes.

3. Lift Properly

Improper lifting techniques are a common cause of lower back injuries. Using the right technique can help protect your back from strain.

• Proper Lifting Technique:
• Bend at your knees and hips, not your back.
• Keep the object close to your body.
• Lift with your legs, not your back.
• Avoid twisting your torso while lifting.

4. Maintain a Healthy Weight

Carrying excess weight can put additional strain on your lower back and other joints. Maintaining a healthy weight can help reduce this burden.

Healthy Eating:

• Follow a balanced diet rich in fruits, vegetables, lean proteins, whole grains and dairy.
• Avoid processed foods and sugary snacks.
• Stay hydrated by drinking plenty of water.
• Avoid alcohol and sugary drinks.

Regular Exercise:

• Combine cardiovascular exercises with strength training to burn calories and build muscle.
• Engage in activities that you enjoy to make exercise a regular part of your routine.

5. Create an Ergonomic Workspace

If you spend a lot of time at a desk, an ergonomic workspace can help prevent lower back pain.

Desk Setup:

• Ensure your chair supports your lower back and allows your feet to rest flat on the floor.
• Position your computer screen at eye level to avoid leaning forward.
• Use a keyboard and mouse that allow your arms to rest comfortably at your sides.
• Position the computer/ laptop at a comfortable distance.

Take Breaks:

• Stand up, stretch, and move around every 30 to 60 minutes. Consider using a standing desk or an adjustable workstation. Incorporate a stretching and movement routine that is office friendly.

6. Sleep Smart

Your sleeping position and mattress can affect your back health. Proper sleep habits can help prevent lower back pain.

Sleeping Position:

• Sleep on your side with a pillow between your knees to keep your spine aligned.
• If you sleep on your back, place a pillow under your knees.

7. Wear Supportive Footwear

The shoes you wear can impact your back health, especially if you stand or walk a lot during the day.

Choose the Right Shoes:

• Wear shoes that provide good arch support and cushioning.
• Avoid high heels and shoes with no support.

Use Orthotics:

• If needed, use custom orthotic inserts to provide additional support and correct imbalances.

8. Stay Mindful of Your Movements

Being aware of how you move throughout the day can help prevent unnecessary strain on your back.

Mindful Movements:

• Avoid sudden, jerky movements.
• Be mindful of your posture when reaching, bending, or twisting.
• Use assistive devices, like a dolly or cart, for heavy or awkward loads.

Take home message:

Preventing lower back pain involves a combination of maintaining good posture, staying active, lifting properly, maintaining a healthy weight, creating an ergonomic workspace, sleeping smart, wearing supportive footwear, and being mindful of your movements. By incorporating these daily habits into your routine, you can help keep your back healthy and pain-free. Remember, consistency is key, and making these habits a regular part of your life can lead to long-term benefits for your back health.

If you would like to book a consultation to further discuss your experience with lower back pain, please book in to see one of our experienced exercise professionals.