How To Prevent Back Pain

• Posted on: Feb 5 2014
• By: adminjeff

Back pain is one of the most common medical problems that people have. It affects most people at least once in their lifetime. Almost everyone will experience back pain at some point in their lives. Back pain varies from one person to the next. It ranges from mild to severe, and can be short-lived or long lasting. If not taken seriously, back pain can become disabling. Preventing all back pain may not be possible. We cannot avoid the normal wear and tear on our spines that goes along with aging. We also have very little to no control when external forces act upon us as they do when we are involved in accidents. A slip and fall, construction accident, work related accident, or automobile accident can cause serious physical damage to our back and we have little control to prevent these random circumstances from occurring. However, there are things we can do to lessen the impact of low back problems.

1. Weight Loss-Maintain a healthy weight. Being overweight puts added pressure on your spine and lower back.
2. Avoid Smoking-Both the smoke and the nicotine cause your spine to age faster than normal.
3. Exercise-Combine exercise, like walking or swimming, with specific exercises to keep the muscles in your back and abdomen strong and flexible. Back strengthening and stretching exercises are recommended at least 2-3 times a week. The following are some examples of back exercises:
   • Partial sit-up-With bent knee, slowly raise your head and shoulders off the floor, and hold for 10 seconds.
   • Knee to chest raise -First lie down. Slowly pull knees to chest, relaxing your neck and back, hold for 10 seconds. Repeat 10 times.
   • Press-up- Lie down with hands near shoulders and pelvis on floor. Press up painlessly, hold for 10 seconds, and repeat 10 times.
4. Proper Posture-Good posture is important to avoiding low back problems. How you stand, sit, and lift things has an increase effect on your spine health. Here are some guidelines for proper lifting:
   • Plan ahead what you want to do and do not be in a hurry
   • Position yourself close to the object you want to lift
   • Separate you feet shoulder-width apart to give yourself a solid base of support.
   • Bend at the knees
   • Tighten your stomach muscles
   • Lift with your leg muscles as you stand up.
   • If an object is too heavy or is an awkward shape, do not try to lift it by yourself. Get help.

Supporting your back while sitting is also crucial to prevent back pain. When sitting, keep your back in a normal, slightly arched position. Make sure your chair supports your lower back. Keep your head and shoulders erect. Make sure your working surface is at the proper height so you don’t have to lean forward. Once an hour, if possible, stand and stretch. Place your hands on your lower back and gently arch backwards.

By utilizing the above techniques, you will be able to minimize your back pain. Most importantly, always remember, if you are experiencing back pain for more than a couple of days, always consult your doctor. If you are experiencing back pain as a result of ANY accident (work accident, slip and fall, construction accident, or automobile accident), then go to your doctor immediately.

Dr. Jeff J. Mollins has been practicing in Downtown Brooklyn for over 25 years. Dr. Mollins and his group of referred medical specialists (orthopedics, neurologists, physiatrist, physical therapists and pain management specialists) will see you immediately. They specialize in the diagnosis, treatment, and documentation of all injuries. So remember, if you need back pain treatment call Dr. Mollins immediately so you can achieve wellness as soon as possible.

Posted in: Back Pain Treatment, Blog