Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury

 

 

Did you know…..Whether you spend your day sitting in an office chair or driving, you’re probably … According to the Mayo Clinic, four out of five people will suffer back pain at some . Age can also take a toll on your body and most of us first notice back pain after age 30.

The good news. Here are a few Tips to prevent lower back pain.

 

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise—like exercise walking—increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

Tips to prevent lower back pain

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise—like exercise walking—increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

If exercise seems impossible to you, make small goals to slowly get yourself moving, such as going up and down your stairs 3 times in a row, walking with a friend, or sitting on an exercise ball for 20 minutes.

 

 

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Frequent travelers, take note. Traveling in a plane or car can really take a toll on your lower back. For some practical advice on traveling smart,

So important to remember daily!  Correct your posture.

Poor posture places pressure on your back and can cause degenerated discs to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as your work throughout the day. Make sure to get up and walk around at least once an hour if you sit most of the day. If you can, use a stand up desk for at least part of the day.

 

Lift heavy objects correctly. Even if you’re young and strong, you can still injure your lower back if you lift a heavy object incorrectly. If you don’t know the proper technique, see Avoid Back Injury with the Right Lifting Techniques.No matter how fit and athletic you are, a wrong move could injure your lower back. Make sure you understand the potential lower-back pitfalls of your favorite sport. See below for more information:

Improve your overall physical health. The spine reflects the overall health of your body. Including drinking lots of water, minimizing/not drinking excessive alcohol, eating a well balanced diet and stopping smoking/avoiding any nicotine intake.

Stretch your hamstrings. A little-known cause of low back pain is tight hamstrings. Simple hamstring stretching exercises can help decrease the pressure on your pelvis and provide relief across your low back. Not all hamstring stretching approaches are good for all types of back conditions, though, so check with your physical therapist or doctor first

If you have have ever experienced  lower back pain and/or sciatica, you already know how quickly damage to your lower back can take hold and affect your life and the people around you.  I hope these tips will help you prevent or minimize back pain or development of any new problems.

Disclaimer.   no warranties or guarantees about the desired outcomes/ results of the individual using the guide, whether in its entirety or partially. Results/ outcomes of using this advice may vary from person to person, based on factors  of exercise and physical exertion. No individual results should be seen as typical or common. The author claims no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the materials in this article.