Did you know that back pain is one of the most common reasons for a medical visit? In fact, the majority of the population will suffer from back aches at least once in their lives.
6 Tips to Prevent Back Pain
- Regular physical activity is the best way to prevent low back pain. Choose exercises that do not increase the level of pain too much and, above all, do not prevent yourself from carrying out your daily activities (according to your limits and abilities). For example, you can do cardiovascular exercises such as stationary cycling, walking or swimming (aquafitness), strengthening exercises with weights or elastic, and therapeutic or stabilization exercises for the lower back. Yoga and Pilates can also be excellent options.
- Adopting a good posture, both at work and at home, promotes the health of your back and the prevention of injuries. Here are some tips to help you adjust your workstation.
- Avoid sitting for long periods of time, on the couch or with your feet elevated (on a footstool, for example).
- Choose a neutral position on your back or on your side when sleeping and avoid the stomach position.
- When lifting, remember to bend your knees, face the object being moved (avoid bending) and keep your back straight. Your knees should not extend past your toes in the squat position!
- Take regular breaks from more strenuous physical activities (like cleaning!)
If you feel pain…
In some cases, resting for a few days before gradually returning to your daily activities can help relieve the pain. Some gentle but effective stretching may also be recommended. A physiotherapist or kinesiologist can suggest an exercise and stretching program adapted to your condition.
You can also apply heat or ice depending on the nature of your pain. For more details, please refer to our article: Hot or cold on an injury?
If the pain persists for several days or increases regardless of the activity, do not hesitate to consult a health professional such as a doctor, physiotherapist, occupational therapist, osteopath or massage therapist. They are in the best position to evaluate your situation and help you find solutions!
