One of the most common reasons for employees to be absent from work is back pain. Researches say that 80% of all Americans will suffer from back pain at least once in their lives. Although back pain affects people of any age, it is more common in adults in the age group between 35 and 55. According to experts, back pain is the result of how the bones, muscles, and ligaments in our backs interact. Back pain may be disturbing and uncomfortable, especially when painful, although it is seldom serious. In some people, back pain may persist in a few weeks or months, while others may deal with it longer-term, and the back pain may be recurring.
Avoiding Back Pain
As back pain is usually caused by bad posture, bending awkwardly, lifting incorrectly, and improper exercise, we can do a few things to avoid back pain.
- Maintain good posture when you stand, sit or move about.
- Lift correctly. When lifting especially heavy objects, make sure that you start from a sitting position with both knees fully bent then lift the object so that your legs will carry the weight.
- Lose weight. The lower back is strained by too much upper body weight.
- Wear flat shoes, especially with cushioned soles to help reduce the pressure and strain on your back.
- Avoid sudden body movements which can cause muscle strain.
- Stay active.
Exercise Prevents Back Pain
Regular and proper exercise, such as walking and swimming, is an excellent way of preventing back pain. They strengthen the muscles that support your back. These exercises also do not put too much strain on your back or subject it to sudden jolt.
Pilates and yoga exercises can make your back supple and improve the flexibility and the strength of your back muscles.
Here are three more simple exercises you can do at home to help prevent back pain:
- Knee Rolls
Starting position: Lie on your back. Place a flat object like a book or small cushion under your head. Keep you knees bent and together.
Step 1: Roll knees to the left side while keeping both your shoulders on the floor. Hold this position for one deep breath before returning to the starting position.
Step 2: Roll knees to the right side while keeping both your shoulders on the floor. Hold this position for one deep breath before returning to the starting position.
Repeat the steps for 8 to 10 times, alternating sides.
- Bottom to heels stretch
Starting Position: Kneel on all fours. Your knees should be under hips and your hands under shoulders.
Step 1: Slowly take your bottom backwards. Maintain the natural curve in the spine while doing this. Hold this stretch position for one deep breath before returning to the starting position.
Repeat the steps for 8 to 10 times.
- Back extensions
Starting Position: Lie on your stomach. Prop yourself on your elbows.
Step 1: Arch your back up by pushing down on your hands. Breathe deeply and hold this position for 5 to 10 seconds before returning to the starting position.
Repeat the steps 8 to 10 times.
Research shows that moving or exercising can be the best way to prevent back pain. Keeping your back strong and supple through exercises is the best way to avoid having back pain.