3 Healthy Habits to Prevent Lower Back Pain

17 June, 2020
Among the areas of our body with a greater propensity to suffer injuries of different severity is the back. There are different treatments to prevent lower back pain in addition to the need to adopt good habits in our daily lives.

The lower back area is particularly prone to various injuries that trigger discomfort. Fortunately, there are several types of treatments to help prevent lower back pain depending on the cause and the needs of each person.

The lumbar region is between the thoracic and the sacrum bone. It makes up the last five vertebrae of the spinal column, with the particularity of being the most rigid. The causes of pain in this area range from lack of exercise to poor posture to overexertion and stress.

Below, read about three methods that can work as supplemental treatments to prevent lower back pain.

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The main causes of lower back pain

Making sudden or swift movements, or lifting excessive weight are typical triggers of low back pain. If one or more vertebrae in the lower back area are inflamed and not properly treated in time, this could lead to contractures and herniated discs. Additionally, related diseases include osteoarthritis and spondylolisthesis.

If you’re suffering from severe pain that affects the buttock, leg, and even the tip of the foot, it’s likely a herniated disc. On the other hand, a sedentary lifestyle usually leads to lumbar osteoarthritis. You might be suffering from spondylolisthesis if a nerve is getting pinched due to pressure on any of the affected vertebrae.

Lower back pain can also appear because of other ailments such as infections, rheumatism, or osteoporosis, just to name a few. Likewise, anxiety or a stressful day-to-day lifestyle also give elements to contract tension in the vertebrae and cause pain.

Prevent lower back pain by stretching exercises

Woman doing yoga cat stretch prevent lower back pain
By stretching your muscles, you can reduce tension and relax them, preventing lower back pain.

One way to prevent lower back pain is by stretching regularly.

The reality is that this kind of annoying pain doesn’t appear from one day to the next. On the contrary, your vertebrae will tend to warn you that something is wrong. You may even notice some minor discomforts that end up becoming extremely painful and incapacitating if you don’t treat them quickly enough.

Most stretching exercises consist of making very smooth movements to activate and loosen up the affected area. Stretching is very simple and a great way to prevent lower back pain and many other types of pain!

First, try out the following stretch for your lower back: sit down in a chair and bend forward so that your chest is resting on your thighs. Your arms should be hanging by your sides so that your shoulders can also relax.

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Breathe well to prevent lower back pain

Something as simple as breathing exercises can solve many body aches. By adopting a proper posture, practicing mindful breathing can actually help relieve tension in the spine.

Andrew Weil is the director of the University of Arizona of the Institute of Integrative Medicine. His strategy for relieving lower back pain is the 4, 7, 2 breathing method. This means inhaling air for four seconds, holding it in for seven seconds, and exhaling for two seconds.

For this type of exercise to work, you must lie down and perform the entire procedure, breathing in only through your nose and repeating the exercise three or four times a day.

Prevent lower back pain with strength training

Man in the gym doing row prevent lower back pain

Toning the muscles of the back will help us maintain a correct posture and greater protection of the area.

The reasoning behind this type of activity is that preventing lower back pain is much more effective when you tone the muscles adjacent to the lower back. In addition, you can work the muscles that can help take the strain off your back, such as the abdomen, shoulders, and pelvis.

On the other hand, it’s very important that when training in the gym, you give special attention to the lumbar region. To do this, perform exercises for your hip flexors and hamstrings.

In any case, the best advice is to not overwork your body or use more weight than you can handle. Don’t do more than your body actually needs.

Conclusion

To prevent lower back pain, it’s important and a good idea to stretch several times a day, especially after sitting for many hours. Likewise, getting proper rest is essential for releasing and alleviating tension in the spine, just as good nutrition is essential to strengthen muscles and bones.

Finally, it’s important to remember that making sudden movements, even without lifting weight, can seriously injure the lumbar vertebrae. It’s fundamental that you avoid performing these kinds of intense or sudden movements, especially if you are lifting heavy loads.

  • Comunidad de Madrid. Prevenir el dolor lumbar. Extraído de: http://www.madrid.org/bvirtual/BVCM009365.pdf
  • arlsura.com. Guía de atención al dolor lumbar. Extraído de: https://www.arlsura.com/boletin/distribuidores/prestadores/documentos/guia_de_atencion_dolor_lumbar.pdf