Caring for Pain Symptoms

Ways to Avoid Back Pain

Back pain can strike suddenly and ruin your day.  When it does strike, there are ways to get relief, but it’s best to try to avoid back pain in the first place.

Lifestyle, diet, exercise and the way you do things will all going to help you have a healthy and strong back.

Stop painful activities - If any activity causes your back pain to start or to worsen, avoid doing that activity.

Get up properly - Never sit up straight from a lying down position. Instead, slowly roll to one side and use your arms to push yourself up into a sitting position. With your legs over the side of your bed, wait for 30 to 60 seconds to avoid light-headedness or dizziness and then stand up.

Lift with your kneesnot your back - Bend both knees when lifting heavy objects and straighten up from the knees as you rise.

Use your bumper for support - Rest one knee on your car bumper when unloading the boot or moving things around in it.

Hold items close to your body - When you’re carrying parcels or other items, hold them close to your body so that you don’t strain your back.

Sit smart - More than any other position, sitting puts the most amount of pressure on your back. Don’t sit for long periods of time without getting up and stretching. Choose chairs with straight backs or lower-back support. A rolled up towel placed behind your lower back will help when driving or sitting in a chair that doesn’t offer enough support. Use a footrest under your work desk to elevate your knees above your hips.

Check your posture - Slouching when you’re sitting or standing can lead to back pain.

Avoid high heels - Flat or low-heeled shoes will help prevent back pain.

Invest in a good mattress - A firm mattress is usually a good choice but a mattress that is too hard could cause back pain in some people. Let your back be your guide and take time to test a mattress before buying it. If you have a mattress that feels too soft, try placing a plywood board under the mattress.

Sleep in a back-friendly position - Sleep on your side with a pillow in between your bent knees.

Maintain a healthy weight - Being overweight will add stress and strain to your back. Ask your doctor for advice on a sensible eating plan that’s right for you.

Exercise - Try these exercises to strengthen your core, trunk and spine. It's a good idea to ask your doctor before starting any exercise program especially since proper technique is important to avoid injury and pain.

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