Lower back pain is extremely common, affecting millions of people worldwide. That’s because the lower back supports the weight of the upper body and is subject to a lot of stress and strain—especially during everyday movements like lifting and twisting. Whether due to a traumatic event, such as slipping on ice, or something much more trivial, like bending over to pick something up, we have all injured our backs.
Taking proactive measures to maintain a healthy spine is important. Dr. Arash Emami, orthopedic spine surgeon and chairman of orthopedics at St. Joseph’s Health, offers simple spine health tips to prevent lower back pain that you can easily incorporate into your daily activities and help you enjoy a pain-free lower back.
1. Maintain Good Posture
One of the simplest ways to prevent lower back pain is by maintaining good posture. Good posture for spine health helps avoid common aches and pains and reduces wear and tear on your joints, especially in your spine.
Ideally you want your back to be straight, not leaning forward or backward. Your shoulders should be relaxed, with your head level and your feet about shoulder-width apart. When sitting, make sure that your back is against the chair and your feet are flat on the floor. Avoid slouching, hunching over, or staying in one position for long periods. Use ergonomic chairs, supportive mattresses and pillows to maintain proper spinal alignment and support. Additionally, adjust your computer screen to eye level to minimize neck and upper back strain.
2. Strengthen Your Core
Your lower back is under the stress of supporting your entire upper body. Strong core muscles (the muscles in the central part of your body that include the lower back, hips, stomach and pelvis) need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises such as planks, bridges, pilates and yoga. Regular exercise for lower back pain prevention strengthens the muscles that support your spine, improving your overall posture and reducing the risk of injury. Incorporating aerobic activities like walking, swimming, or cycling also help to keep your spine flexible and healthy.
3. Use Proper Lifting Techniques
Improper lifting techniques are a common cause of lower back pain. When lifting something heavy, squat down and use your legs to lift it rather than bending over from the waist. Keep the object close to your body as you lift it. If an object is too heavy, don’t hesitate to ask for help!
4. Maintain a Healthy Weight
Excess weight, especially around your midsection, can make back pain worse by shifting your center of gravity and putting additional strain on your lower back. Maintaining a healthy weight through a balanced diet and regular exercise helps reduce this strain and prevent back pain.
5. Stretch Regularly
Incorporating stretching into your daily routine can help keep your muscles flexible and reduce the risk of lower back pain. Focus on stretches that target the lower back, hamstrings, and hip flexors. Yoga and pilates are excellent options for improving flexibility and strengthening your core muscles.
6. Avoid Prolonged Sitting
Sitting for extended periods can contribute to lower back pain. Every 30 minutes, take frequent breaks to stand, stretch, and walk around. Using a standing desk or an ergonomic chair can also help alleviate pressure on your lower back.
7. Sleep Smart
Your sleeping position can significantly impact your spine health. Sleeping on your back or side with a pillow under your knees can help maintain the natural curve of your spine. Avoid sleeping on your stomach, as it can strain your neck and lower back.
If your back pain is severe, ongoing, or accompanied by other symptoms such as numbness or tingling in your arms or legs, it may be time to see a spine specialist. An orthopedic spine specialist can diagnose the underlying cause and recommend appropriate treatment options, such as physical therapy, medications or even surgery.
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