How to Prevent Lower Back Pain

No one plans on back pain, yet 65 million Americans report that they’ve recently experienced a back pain episode. Additionally, 16 million people have chronic back pain that interrupts their ability to fully function through their daily lives.

What’s worse is that back pain isn’t a condition, but instead a symptom of any of a wide number of conditions, some of which are difficult to diagnose. This means that pain might receive treatment more often than the underlying cause.

Dr. James Nassiri and the team at Westside Pain Specialists are always happy to serve you when back pain interferes with your life, but they’d be happier still if you aren’t suffering from pain in the first place. Today, they present some of the best ways to avoid situations and conditions that contribute to back pain in hopes that you can relieve or prevent future flare-ups.

Core muscle strength

Your spine works in conjunction with muscles to support the constantly shifting loads your body faces as you go through the day. When your core muscles lose strength, through a sedentary lifestyle, for example, the spine may face loads that exceed its structural strength, causing injuries that result in back pain. 

You should practice activities daily that stimulate your core muscles to keep them strong and help share the load placed on your spine. Activities that support core muscle strength include walking, water therapy, and exercise ball routines.

Bone-friendly diet

As you age, the density of your bones decreases. This density loss contributes to compression injuries of the vertebrae, creating nerve irritation that you recognize as back pain. Increasing your intake of calcium and vitamin D supports bone health and may slow the loss of bone density, particularly when combined with weight-bearing and resistance exercises. 

Your calcium boost comes through dairy products such as milk and yogurt as well as from leafy greens, while you can get your vitamin D through fatty fish like salmon and trout, egg yolks, and beef liver. Getting 10-30 minutes of midday sun, several times a week, is also a good way to bolster vitamin D.

Build in movement

If your job requires long hours of sitting or standing in a single position, you risk weakening some muscles from underuse. It’s sometimes easy to allow yourself to fall into poor postures that add to the strain on your back. Minimize these effects by taking frequent breaks to change position. Sit if you’re standing and stand if you’re seated. Be mindful of posture and fine-tune your position frequently.

Understand loads and lifting

Don’t overload yourself for the sake of an extra trip. Carrying any load in front of you moves your center of gravity and strains the spine. The same is true with lifting, and you’re at risk of injury any time you curve your spine to assist a lift. Keep your back straight and use your legs to boost the load.

You can contact Westside Pain Specialists any time back pain interferes with your life. Call the office closest to you in Beverly Hills or Rancho Cucamonga, California, and schedule your consultation. You can also send a message to Dr. Nassiri and the team here on the website. Even if you can’t prevent back pain, there’s still no reason for you to live with it. 

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