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Practical guidelines to Prevent Low Back Pain

There are several ways to prevent low back pain, especially if you have some non-specific cause. So, you can prevent recurrences of LBP by reducing extra stress on your back. You can do so if you follow these particular guidelines:

Maintain your weight within the standard limit, avoid excess weight.
How you sit, stand, lie matters a lot to your back. Teach yourself about the best positions during daily activities, like routinely activities at home, office, or when going outside.
Avoid sudden movements; it can stress your bodily tissues.
Maintain good posture when using computers, phones, or watching TV Because a lousy posture leads to pain.
Teach yourself about the best techniques for lifting weights or moving during the daytime while performing different activities.
Distribute the weight equally if you are holding shopping bags or luggage; try to divide the load into both sides of your body adequately. So that the stress is evenly distributed, and there is no more significant pressure on a single side.
If your job includes sitting for several hours in a day, take short breaks by standing up, and walking around the office every 30 minutes.
Exercise daily without daybreak. Because exercises are a fantastic solution to treat LBP, especially in those persons who are suffering from LBP for more than six weeks.
Involve in some sports like swimming and aquatic exercises because they not only help reduce pain but also could equally relax the body.
Use medium-firm fully supported mattresses while sleeping because they are more valuable for relieving chronic LBP pain as compared with firm mattresses.
Women who wear high heeled shoes should remove shoes from time to time, particularly when you feel that you are having acute pain in back or heels.
Avoid activities like frequent bending and twisting because when you do these activities together, they can stress your bones and tissues in the back.
Avoid situations where your spine is vibrated for long periods.
Try to get enough sleep. Not getting enough sleep can worsen your back pain by making you more sensitive to pain.
Quit smoking. Smoking equally plays a role in your LBP.
Distress, anxiety is the main factor for chronic LBP. Always try to be calm and try to focus your brain on peaceful activities.
You can hurt your back while doing routine chores at home or work, like lifting, gardening, or utilizing a vacuum cleaner. You can do warm-up exercises for like 10 minutes before starting chores. Like warming up, activity protects the muscles from sudden stress by preparing the muscles for the action. In this way, you can prevent injury.
In co-operating the movements into different activities, like tying laces, picking up something from the floor, reaching for a thing on the higher shelf of your kitchen, lying on a distinct surface
Similarly, once you get a full understanding of practical guidelines, you can prevent LBP diseases easily by releasing your back off the stress.

Author

Khader Adel

A highly motivated and experienced Physiotherapist with a passion for enhancing physical well-being in diverse settings, including humanitarian efforts with MSF NGO and the private sector. Committed to delivering quality therapy and constantly expanding my skill set, particularly in manual therapies. A seasoned team player with over a decade of experience in multidisciplinary environments, dedicated to successfully improving patients' lives.
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