Low back pain is a very common ailment. In fact, it is one of the top 10 reasons for missing work. Benjamin Franklin was absolutely right when he said “an ounce of prevention is worth a pound of cure”. Here are a few simple ways to avoid low back pain and prevent having to deal with the potentially disabling ailment that effects so many. 1. Stretch: It is so simple yet most people don’t take the time to do it. I’m not talking about an hour of yoga every day. Simply taking as little as 10 minutes out of your day to stretch can help loosen tight muscles and help relieve unnecessary strain put on the body. 2. Core strengthening: The stronger the core is the less stress that will be put on the back. The core is meant to do the work. When we have a weak core, our back has to pick up the slack and that causes both muscular and spinal stress. An earlier blog that was posted has some suggestions for core exercises. 3. Proper lifting technique: Bend at the knees, not at the waist. Don’t twist, move your feet. These are well-known, basic rules that people just don’t follow. They don’t feel any pain when they do it improperly so they think they are fine. What they don’t realize is every time they lift improperly, they are doing micro damage to the back. More likely than not, they will one day experience what it feels like to “have their back go out on them.” 4. Chiropractic/massage: Of course I am going to add this. If you get adjusted and take care of your body with massage, you can help prevent the problems you may otherwise experience in the future. Far too often I get patients come in after waiting to the last possible minute to get help and that just makes the treatment plan longer and more frequent. 5. Orthotics: More low back problems stem from the feet than people think. Having a good, solid base can eliminate a lot of problems. There are custom orthotics that can be made or there are ones that are not specific but offer a generic type of support or cushion. Starting from the feet up can solve the chronic low back pain.
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