Prevent & Decrease Low Back Pain

By Brian Kahan, DO

The Kahan Center for Pain Management

. http://www.thekahancenter.com/home/

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Prevent & Decrease Low Back Pain

The following article has been developed to inform you about how low back pain may be prevented and relieved. This is not appropriate for everyone and before following any of the recommendations, please consult your doctor.

How Can You Prevent Or

Decrease Low Back Pain?

Standing

Proper standing stand up straight with your head up, stomach muscles tight and buttocks tucked in.

Bend knees when leaning, or bending, or picking something off the floor.

Avoid standing for a long time. If you have no choice, change your weight distribution from right to left.

Try not to wear heels higher than 2 inches because this will increase your back's curvature.

Sitting

Sitting causes the most stress on your spine.

“Sit tall” so your lower back is flat or slightly rounded outward.

If possible, sit so that your knees are of equal height as your hips by placing your feet on telephone books or a foot stool.

Use a straight back chair with a curve that supports your back.

Avoid sitting for longer than an hour.

Avoid sitting on high stools or backless chairs.

Sleeping

The best position is in the fetal position, lying on your side with knees pulled up. The most stressful position is lying on your stomach.

If you sleep on your back, place a pillow under your knees so they are higher than your hips.

Use a firm mattress.

Lifting

Lower your body by bending your knees, keeping your waist straight. Use your thigh muscles, not back muscles when lifting.

Hold the object close to your body.

Never twist your body while you lift.

Driving

Enter a car by sitting first. Then bring one leg into the car at a time.

Sit up straight with back flat against the seat. Avoid leaning forward.

Place a small pillow or special car seat behind your lower back.

On a long trip, get out of the car every 30 to 60 minutes for walking and stretching.

Exercise To Help

Strengthen Your Back

Before doing the exercises described below, ask your doctor if they are appropriate for your condition.

Also, always include 10 minutes of warm-up stretching in your exercise program. This may help prevent sudden injury or pulling of ligaments or muscles.

Warm-Up Exercise

Standing straight, legs apart, place your hands behind your head. Lean over to the right as far as you can and hold for five counts, repeat to the left side. Repeat each side four times.

Exercises to strengthen your abdominal and back muscles

Pelvic Tilt Lie on back with knees bent, squeeze buttocks together tightly, pull in abdomen so your back is flat on the floor. Hold for five seconds. Repeat 10 times.

Knee raise Lie on your back, both knees bent. Pull one knee up to your chest with your arms. Hold for 20 seconds. Return to original position and repeat with other leg. Repeat each leg 10 times.

Certain sexual positions may add stress to your back. Don't be afraid to discuss this with your doctor.