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Pay Attention to Your Back Now to Avoid Pain Later

By Sandy Schroeder

If you have had a few backaches, but no major back problems, this could be a strategically smart time to take steps to avoid future problems.

Harvard Health suggests some important steps.

Watch What You Carry – Keep backpacks, and other totes, light and functional. Use wide, padded, double-strap backpacks with a padded back, and multiple compartments. Put heavy items in the center, and use wheels if needed. Squat to pick up heavy loads. Never bend from the waist.

Work Carefully At Home – Break up long computer sessions with short walks or stretching. When sitting, make sure your feet are flat on the floor, and knees are slightly higher than hips. As you vacuum, work in the kitchen, or fold laundry, shift positions frequently and take short breaks. Use your legs to power your lifts.  

Make Smart Choices to Stay Fit – Strengthening the back without straining it. Get your doctor’s approval and choose safe aerobics like swimming, biking or walking; skip tennis, weight lifting, running or gymnastics. Protect and strengthen the back and abdominal muscles to keep the body limber and agile. When muscles and connective tissues shorten, and lose flexibility, joint movement is restricted, leading to strains, sprains and sciatica leg pain. Use stretching to keep muscles flexible, and approved exercise to strengthen hip flexor and abdominal muscles.

Stay Trim to Lighten the Load – The more weight you carry the harder your spine must work. Extra weight such as belly fat can shift the center of gravity, putting more pressure on your spine. Discuss your weight in checkups with your doctor, and make sure your body mass index is in the 19-25 range.

Do Not Smoke – Added to the risks of heart disease, lung cancer, and high blood pressure, smoking increases the risk of back pain, according to researchers. Nicotine cuts the flow of blood to the vertebrae and discs, reducing function, and increases the risk of bone loss.

Let Chiropractic Support Your Efforts

As you learn how to take care of your back, your chiropractor can be an invaluable resource. Stop by The Joint Chiropractic clinic in your area to meet the dedicated staff of licensed chiropractors. They are well equipped to help solve back pain issues, without medication, and teach the best preventive measures.

No appointments are needed. Walk-in visits are welcome, and weekend and evening hours are available. Affordable care programs eliminate the need for insurance. 

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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