Prevent Lower Back Pain: 5 Tips to Avoid Injury

The lower back, known as the lumbar region, is the most frequently injured area of the spine. Many take the flexibility and structure of the lower back for granted, until something goes wrong. It endures the most strength as the spine twists and bends. Fifty percent of flexion, or bending forward, occurs at the hips and fifty percent occurs in the lower back. Muscle strain is what mostly causes lower back pain. Although this does not sound like a serious injury, pain can be extremely severe. Here are 5 tips from Blackstone Orthopedics & Sports Medicine to help prevent lower back pain.

1) Get moving- exercising your core muscles is very important for supporting your lower back and avoiding injury. Walking increases blood flow to the spine, which supplies healing nutrients and hydration to the discs. If exercising is difficult for you, set small goals so you can slowly get yourself moving.

2) Fix your posture- Having poor posture puts pressure on the lower back, which can cause more pain on degenerated discs. This can be improved by sitting in an ergonomic chair that supports the natural curve of your spine or set a timer on your phone while at work to remind yourself to check your posture. If you spend most of your day sitting, make sure to get up and walk around at least once every hour.

3) Correctly lift heavy objects- Lifting heavy objects incorrectly can severely injure even a strong, healthy person. Learn the correct techniques for heavy lifting prior to lifting to avoid severe injury.

4) Make improvements to your overall physical health- The spine is severely important to the overall health of your body. Drinking lots of water, minimizing alcohol intake, and stopping smoking will help to improve our spinal health.

5) Stretch your hamstrings- Lower back pain could be due to tight hamstrings. This is a little known cause of back pain, but simply stretching your hamstrings can help decrease the pressure on your pelvis while also providing relief across your low back.

Appreciate your healthy spine and take care of your lower back. If you experience pain in your lower back, contact Blackstone Orthopedics & Sports Medicine. We have orthopedic surgeons experienced in pain management that are happy to assist you by providing you with knowledgeable health and fitness information. Visit our website or call (800) 725-3037 to schedule an appointment at any of our 8 locations.