This post on how to prevent lower back pain has been sponsored but all opinions expressed here are my own.
Since I spend a lot of time sitting while blogging, I am particularly concerned with how to prevent lower back pain. Sitting is the new smoking, right? Horrible for your health! But what is a blogger supposed to do about that? The lower back is subject to injury in a number of ways. Lifting a heavy object, twisting, or a sudden movement (hey look, a pencil on the ground!) can all cause back pain (if you suffer from back pain from gardening, check out my tips on gardening in comfort) (if you suffer from back pain from gardening, check out my tips on gardening in comfort).
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Poor posture or repetitive stress (like sitting at a computer and typing all day!) can also lead to muscle strain or other soft tissue problems in the lower back. I’m sure I am not the only one who has hurt themselves just bending over to pick something up that you dropped. Right? Or am I just THAT old?
If you have previous back problems or want to prevent new ones, I have partnered with BackJoy for Employee Well-Being Month to teach you how to prevent lower back pain! Keep reading and check out my post about foam rollers for trigger points if you have chronic back pain.
How to Prevent Lower Back Pain
Exercise your core.
Exercise of all sorts is great for staying in shape, however, you really want to work the muscles of your core for greatest back protection. Strong core muscles are a great way to avoid lower back injury. Doing low-impact cardiovascular exercise (walking, swimming, using the elliptical machine, etc) increases blood flow to the spine. This helps provide nutrients to the structures in your lower back which keeps cells healthy.
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Watch your weight.
If you are concerned about how to prevent lower back pain, you really need to be cautious of carrying too much weight. Extra pounds can make back pain worse. It shifts your center of gravity and puts strain on your lower back. Staying within 10 pounds of your ideal weight will be helpful in preventing lower back pain.
We know the risks of smoking when it comes to lung health but it has farther reaching consequences. Smoking restricts the flow of blood to spinal discs, so smokers are especially vulnerable to back pain. Lack of nutrients to the lower back means increased risk of lower back pain.
Change your sleeping position:
The position you sleep in can be one cause of lower back pain. Talk with your doctor about the best sleeping position if you are in pain. Supporting your knees with pillows if you sleep on your back or tucking your knees up higher when on your side may alleviate back pain.
Lift heavy objects correctly:
Lifting heavy objects should be done with the leg muscles, not the back muscles. Bend your knees and squat. THEN wrap your arms around the heavy object and straighten your knees. You should never stoop over and lift something.
Wear the right shoes:
Correct posture means that everything is supported, from your arches to your back. If your feet are out of wack, pressure is put on the knees, hips, and lower back to compensate. Find a shoe with a sturdy arch support and skip the stilettos!
Correct your posture.
Poor posture creates excess strain on your back and can lower back pain. Support the natural curve in your lower spine by using an ergonomic chair or a SitSmart posture seat like the one from BackJoy. Set a timer on your phone to remind yourself to check your posture as you work throughout the day. Get up ever 30 minutes to move and stretch to keep blood flowing and muscles limber.
Did you know that we sit for an average of 9+ hours a day? That is an insane amount of time to spend somewhere that is not my bed sleeping! Since sitting is the new smoking, a healthier day starts with better sitting posture! The BackJoy SitSmart posture seat makes sitting in the right position a little bit easier. It relieves the pressures and strains that can aggravate back pain from sitting too long in the wrong position. It works anywhere, on either hard or soft seats and teh adult size works for people between 100 and 300 pounds. I found it very easy and comfortable to use. I really love that you can take it anywhere you go. Airplane seats, stadium seats at concerts, or movie theater seats can all become much more comfy with the SitSmart posture seat!
BackJoy is a health and wellness brand inspiring everyday people to take better care of their back to live a healthier, happier life. Your back is one of the most important parts of your body, but one of the most ignored. BackJoy makes products and solutions that simply an easily improve posture, relieve pain and reduce stress on the body to give your back the tune up it needs each day. BackJoy products make it easy to maintain a healthy back on a routine basis so when life beckons, you can go live it! If you are wondering how to prevent lower back pain, BackJoy can defnitely help!
Diane has a Bachelor’s degree in Microbiology with a Minor in Health Management and Policy. She spent many years working in cancer research, academics, and biotechnology. Concern over the growing incidence of human disease and the birth of her children led her to begin living a more natural life. She quickly realized that the information she was learning along the way could be beneficial to many others and started blogging as a way to share this knowledge with others. While passionate about health and the environment she can’t quite give up her favorite Cheetos and Diet Coke! Learn more about her HERE.