Just getting out of bed with a desire to start anew, when a sharp pain in the lower back suddenly grips you. Bending to get that morning coffee now seems like an adventure. Ring a bell? One of those unwelcome guests in life shows up uninvited without a clue as to what is behind it: lower back pain. But here's the thing—understanding what is causing that pain is the first step to prevention for good. Let's look at some surprising reasons lower back pain occurs and more importantly, what you can do today to keep it from coming back.
Why Do People Get Lower Back Pain?
You can often assume lower back pain can't be helped; you can expect that, as a given as getting older. It may often come as something preventable in many causes. This article takes an even closer look at how and why the ache exists in the lower back in so many of us:
Poor Posture
We have all been there; hunched over our laptops or craning our necks to look down at our phones. Poor posture puts extra strain on the spine, gradually leading to soreness and tension in the lower back muscles. Take some time to check in with your posture during the day if you're sitting for hours.
"Sitting is the new smoking" might sound like sensationalism, but there's some truth to it. When someone sits for a long time, muscles in the lower back begin to weaken and cause stiffness and pain. The incorporation of little breaks in standing and stretching can make all the difference.Poor Lifting Heavy Objects
Ever picked something up without bending at your knees? Improper lifting techniques put a gigantic strain on your lower back muscles, and even the wrongest of wrong moves can result in weeks of discomfort.Muscle Imbalance
Sometimes, one side of our body is a little stronger or tighter than the other side. This pull can bring the spine out of alignment, causing chronic back pain. Doing stretching and strength exercises regularly can help balance things out.Mental and Emotional Stress
Our mental stress can directly create damage to our physical bodies. Stress creates muscle tension—and this is often held in the back and the shoulders. If you just had a stressful week, that's no wonder at all that your back will ache.
How to Prevent Lower Back Pain
The good news? Simply making a few lifestyle modifications can help you avoid so much of that lower back pain. Here are the tips to keep that ache at arm's length.
Perfect Your Posture
Sit up straight, and think of engaging your core, as you keep your shoulders back. A few small postural adjustments can make all the difference over time. Ergonomic chairs or setups at your desk can also work wonders for your spine.Stay Active
Movement is part and parcel of a healthy back. Exercise does not need to be a gym membership even a daily walk can be helpful in strengthening your back and core muscles. Some time should be given to mix these exercises with core exercises in order to support your spine and relieve tension.Learn proper lifting techniques
Practice bending at the knees and keeping a straight back when lifting anything heavy. It will at first feel unnatural, but this is one of the simplest ways to avoid putting pressure on your back unnecessarily.Balance Your Muscles
Try to add balance exercises, yoga, or stretches. This would equalize imbalances in the muscles and prevent your spine from misalignment, thus reducing the chance of back pain.Maintain Stress Levels Under Control
Find some ways to relax: meditation, journaling, or just a few minutes of deep breathing. Reducing stress makes a difference in your back health and overall well-being.
You don't have to live your life with lower back pain. Once you understand what it is and what aggravates it, it is easy to begin introducing small, manageable changes to keep your back as healthy as possible. Paying a little attention to posture, moving around the body a bit every day, and lifting correctly should do the trick to feel better about your back and to prevent that pain from coming back.
So, ready to say goodbye to back pain?