Tips to prevent lower back pain.

While on holiday I suddenly moved and strained my lower back muscles.  My muscle strain was sorted out by a combination of massage, stretches and back exercises.  So as I have now returned from sunny Bulgaria I thought I would remind people (including me) how to preventing lower back pain.

  1. Avoid sudden jerky movements. (Note to self, that includes while on holiday).
  2. Never slouch.
  3. Switch sitting positions often and periodically walk around or gently stretch muscles to relieve tension.
  4. Don’t bend over without supporting your back.
  5. Try to maintain your ideal body weight.  Too much upper body weight can strain your lower back.
  6. Sleep on your side to reduce any curve in your spine, and always sleep on a firm surface.
  7. Lift with your legs.
  8. If you smoke, quit.  Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
  9.  Wear flat shoes with cushioned soles as they can help reduce the pressure on your back.
  10. Regular exercise, such as walking and swimming, is an excellent way of preventing back pain.  In addition Yoga & Pilates can strengthen your core muscles reducing the strain on your back and improving the flexibility of your spine.

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