Exercise
Strengthening Back Exercises:
Strengthening
the muscles that support the back - muscles of the back, abdomens,
and buttocks - with exercise is an important measure to take
to prevent back strain.
Strong and flexible muscles are also beneficial for back pain
caused by conditions other than muscle strain, e.g. herniated
disc, sciatica, and back osteoarthritis. Strong muscles absorb
shock before it reaches the joints. See
Back Exercises. Increasing muscle strength takes time. Increase exercises slowly to avoid injury.
Stretching Back Exercises:
Stretching the
muscles is also important as shortened muscles can cause misalignment
of the spine (poor posture). Stretching exercises loosen
and lengthen the muscles to reduce pressure on the discs.
*Always consult with a doctor to make sure you don't have
a condition that could make it unsafe to do certain exercises.
Posture
It is extremely important to learn and maintain good
posture. When the spine is in proper alignment it provides proper
support for the head. If the spine is out of alignment, the muscles
have to work harder to support the head, causing strained muscles
and back pain. Strengthen and lengthen the muscles required for
developing and maintaining good posture. See
Posture to
prevent back pain.
Body Weight
Lower back pain is more common in overweight people. Carrying extra weight causes more stress on the back, especially
the lower back which supports most the weight of the torso. If excess weight is concentrated
in the stomach area, even more stress in placed on the lower back. Weight can be controlled with a healthy
diet and exercise. Though aerobic exercise is the most effective
way to burn calories, strength exercises increase your muscle mass,
which in turn increases your resting metabolism. Extra muscles burn
extra calories even while sleeping.
Footwear
Footwear with the proper amount cushioning and support can go a long way in preventing back pain. The features to choose in shoes are dependent upon an individual's foot shape, gait style, and the chosen activity.
Keep Moving
Do not stay in one position for too long. Muscles become fatigued and strained when they are held in one position (contracted) too long. Changing positions will shift the workload to different muscles.
Don't Overdo It
Do not overdo activities you are not accustomed to (including exercises)
Tip: Stay Hydrated. Drink plenty of water to help flush away acidic waste products from the muscles. High levels of acidic waste products (byproducts of muscular activity) in the muscles can cause muscle irritation and pain.
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