How Can I Avoid Back Pain?

Back pain is an increasingly common ailment in today’s world. It ranges from a constant ache to sudden sharp pains. It is endured in varying degrees by people of all ages and from all walks of life. The source of back pain can be caused by a variety of things, alone or in combination:

• medical conditions (e.g. arthritis or fibromyalgia)
• weight gain
• a sedentary lifestyle
• excess strain
• an auto injury or personal injury
• aging process

In our new web series “Ask the Doc,” Doctor Busch answers one of the most common questions we get asked here at Busch Chiropractic Pain Center — “How can I avoid back pain?”

While not all back pain can be avoided, the following tips can help to prevent back problems from developing (or help you avoid turning an existing condition into a long-term painful problem):

• Practice good posture: when standing for prolonged periods, keep your head up and stomach pulled in; if much of your day is spent sitting, invest in a good adjustable chair, avoid repetitive movements, switch your seated position frequently, and get up and move around as much as possible
• Lift heavy items appropriately: use your legs by bending your knees and squatting; keep your back straight as you lift instead of bending or twisting
• Stretch and warm up your muscles before any exertion: stretch or run in place to signal your muscles to warm up and anticipate activity
• Maintain an appropriate weight: carrying extra weight lowers your center of gravity and stresses lower back muscles
• Exercise: even if your back is hurting, ask your doctor for advice on appropriate exercises to strengthen surrounding muscles and ease pain; regular activity eases inflammation and loosens tense muscles
• Quit smoking: it reduces blood flow to the body’s extremities and the spinal discs. Smoking can cause back pain and a wide range of other health problems
• Sleep properly: stomach sleeping can be especially stressful to your lower back. The best position for your back is on your side with a pillow between your legs.
• Pick the right purse or briefcase: look for a wide adjustable strap that puts its weight on the opposite shoulder; if carrying a bag with short straps, switch hands frequently; purge your bag frequently of unnecessary items to keep it light
• Wear properly fitted comfortable shoes. Avoid high heels that shift your center of gravity and stress your lower back.

Chiropractic care has consistently proven to be the most effective treatment for lower back pain conditions. If you are experiencing severe, prolonged, or chronic back pain, let Busch Chiropractic in Fort Wayne assess and treat your painful condition. We can help you develop effective strategies for avoiding further pain and stress to your back.