How Can I Prevent Lower Back Pain?

Do you exercise regularly?

Do you eat a healthy diet with a sufficient daily intake of calcium, phosphorus and vitamin D?

Are you trying to achieve or maintain a healthy weight?

Do you avoid sitting for a long time?

Do you maintain a good posture?

Do you use ergonomic furniture or equipment at home and at work?

When you sit for a long time, do you practice putting a pillow or a rolled-up towel behind your back, or putting your feet on a low chair or a pile of books?

When you sit for a long time, do you occasionally get up to stretch and walk around?

Do you avoid lifting heavy objects, especially bending, twisting and lifting at the same time (such as shoveling snow)?

Do you sleep on your side with your knees bent in the fetal position?

If you are a smoker, have you stopped smoking?

Do you usually wear comfortable shoes with low heels?

Based on your answers, there are several other ways that can help you prevent lower back pain. Regular exercise will keep your muscles strong and flexible. Strengthen the muscles of the lower back and abdomen, which will give good support to the spine. Try to maintain a healthy weight and eat a nutritious diet rich in vitamin D, calcium and phosphorus to promote bone growth. Try to maintain a good posture while sitting. Avoid sitting for a long time, change positions often and occasionally get up, stretch and walk for a few minutes. If possible, use ergonomically designed furniture. Always wear comfortable shoes, preferably with low heels.

Based on your answers, you know a lot about how to prevent lower back pain. Try to avoid lifting too heavy objects. If you really have to, hold objects close to your body when lifting and lift them from your knees, not your back. In particular, avoid twisting and lifting at the same time. Sleep on a solid surface. Sleeping in the "fetal position" (lying on your side with your knees bent) contributes to reducing the pressure on the spine. If you are a smoker, quit smoking. Nicotine contributes to degenerative changes in the spinal disc and increases the risk of osteoporosis.