How to Prevent Lower Back Pain

To wake up in the morning with a backache is no way to start the day. An aching back is sometimes so stiff that you feel like you might break if you try to bend over. Back pain can be a real problem for people who do a lot of lifting in their jobs. It can also affect people who sit at a computer all day long. Lower back pain can make you miserable but you don't have to live with it. Follow these steps below to prevent lower back pain.

Instructions

• 1

  Support your back while sleeping. Purchase a firm mattress that provides proper support for your back and spine. A mattress that is too soft will not provide adequate support for your spine and may leave you feeling stiff and achy on awakening. You can also try placing a pillow between your knees for proper spine alignment. Do this if you sleep on your side. If you sleep on your back, place the pillow under your knees. Sleeping with too many pillows or no pillow under your head can also alter spine alignment. One pillow of sufficient size and firmness should be adequate.

• 2

  Bend at the knees when lifting objects from the floor. Do not bend over from a straight position. Lifting incorrectly can cause back pain and injuries. Learning to lift correctly can protect your back from strain.

• 3

  Exercise to strengthen your muscles. Weak stomach muscles can play a role in back pain as it affects the spinal alignment and posture as well. Try doing exercises such as crunches to strengthen your stomach muscles and ease the strain on your lower back. A person with well toned abdominal muscles is less likely to suffer from back strain.

• 4

  Maintain your proper weight. Being overweight puts stress on your spine that may result in lower back pain. People who are overweight tend to walk with a leaning slant and this can put unnecessary strain on the back. Shedding a few pounds can help improve your posture and eliminate constant back pain.

• 5

  Work out for flexibility. When your muscles are tense there is an increased chance of injury. There are many ways to improve your flexibility. Do stretching exercises as often as you can. Take a dance class. Dancing is an excellent way to improve your flexibility. Ballet is an especially good form of dance. Yoga is also a good way to gain flexibility. Start slow and work toward improving flexibility.

• 6

  Practice good posture. When you catch yourself slouching correct your posture and stand up straight. Your back pain could be the result of constant slouching and correcting your posture could help to eliminate the pain.