Back pain is a common complaint experienced by people of all age groups. Reports from Mayo Clinic suggest that about 80% of all Americans experience low back pain at least once in their lifetime. Chronic pain in the lower back area can occur due to a variety of factors and injury to the bones/spines is one such predominant factor. Injury to the bones/spines can be the result of muscle or ligament strain, sports activities, repetitive back movements, normal wear-and tear effects due to aging and conditions like degenerative disc disease or arthritis. In addition, incorrect body posture, lifting or moving heavy objects, sudden jolt such as car accidents and other abnormalities of organs can also lead to such injuries. Leading pain management centers in Brooklyn, NYC offer effective treatment modalities that help reduce the pain, stiffness and other related symptoms of the injury.
According to the Bureau of Labor Statistics (BLS), back injuries account for 1 out of every 5 injuries and illnesses in the workplace. Nearly eighty percent of these injuries occur in the lower back area and are associated with material-handling tasks. The lifestyle risk factors of back injuries include – inflammation, fatigue, poor nutrition, dehydration and poor levels of physical fitness. However, most of these injuries are preventable. Preventing back injuries requires a clear understanding about how and why these injuries occur and adopting relative lifestyle practices to reduce the occurrence of these injuries.
Here discussed are some important tips to avoid and prevent back pain injuries –
- Maintain proper posture – Poor posture can place additional pressure on your back and cause degenerated discs to become more painful. To maintain a good posture when sitting, always chose an ergonomic chair that supports the natural curve in your lower spine. Adjust the height of the chair in such a way that your feet rest flat on the floor. In addition, if your work involves sitting most of the day, make it a habit to get up and walk around in between for some time. Also, try to balance your body weight evenly on your feet while standing. Try not to slouch when standing and sitting.
- Wear proper shoes – Wear comfortable, low-heeled shoes as they reduce the strain on your back while standing. Supportive shoes and orthotics are good options that take the extra stress off the tendon. In multi-specialty healthcare centers, physicians recommend Foot Levelers Functional Orthotics soles that can be easily slipped into any type of closed footwear. By supporting the foot’s natural structure, these orthotics soles help alleviate pain throughout the body and improve balance. HealthQuest, a popular multi-specialty healthcare center in Brooklyn, NYC offers Foot Levelers orthotics at competitive rates. People can enjoy about 10% discount on Foot Levelers orthotics. This attractive offer is valid till September 29, 2018.
- Lift objects properly – In most cases, low back injuries occur while lifting and carrying heavy objects. Always use your leg muscles to lift, not your back. Hold the object close to your body and maintain the natural curve of your back.
- Exercise – High physical activity and physical therapy exercises help to keep the spine muscles strong and reduce the risk of injuries. Incorporating therapeutic exercises such as gentle stretching, strengthening, stabilization and aerobic exercises help improve spine functioning and increase strength, flexibility, and mobility. In addition, regular body exercise helps you keep your body weight down, as being overweight can put additional strain on your back.
- Warm-up– Warm-ups are a must for those who do regular body exercise. Doing 5-10 minutes of light aerobic activity just prior to the exercise session will help to acclimatize the muscles to a more intense activity level slowly enough to prevent injury and further pain.
- Focus on amount of sleep and sleeping position – Taking adequate amount of sleep and finding the best sleeping position is important for preventing back injuries. Reduced sleep may lead to release of stress hormones that raises the level of inflammation in the body. Generally, most adults require about 6-8 hours of sleep each day to maintain optimal health. Also, finding the best sleeping position can help you avoid placing unnecessary strain on your back.
- Watch your body weight – Reports from the Centers for Disease Control and Prevention (CDC) say that about 70.7 percent of US adults are obese. Losing excess body weight can reduce strain and take the extra pressure off your joints, slow down joint degeneration and prevent postural abnormalities. Making serious lifestyle changes like combining a healthy diet with strict exercise regime may result in weight loss. Leading multispecialty healthcare centers in Brooklyn, NYC offer auricular based weight loss programs that primarily focus on identifying the root cause of weight gain – appetite. This therapy involves the application of light electrical stimulation to precise points on the external ear. This stimulation releases chemicals or endorphins that affect the digestive and hormonal systems of the body, minimizing cravings and controlling the appetite.
- Eat healthy – Eating a healthy diet is one of the most important ways to fight against injury and illness. Choose more calories from living foods like fruits, vegetables and nuts and avoid processed foods. Make sure to consume enough calcium and vitamin D as these nutrients can help keep your bones strong and prevent osteoporosis – a condition that makes your bones weaker, brittle and more likely to fracture.
- Quit smoking – Smoking reduces the blood flow to your lower spine. This can directly contribute to spinal disc degeneration and slow down the body’s natural healing mechanisms which make it even more difficult to recover from injuries and inflammation. Smoking cessation programs in Brooklyn-based healthcare centers utilize auriculotherapy to reduce nicotine cravings.
Back pain is a serious condition that can affect your day-to-day activities. Making simple lifestyle changes like practicing low-impact exercise patterns, stretching the muscles, reducing body weight, eating healthy food and choosing shoes with proper cushioning can help prevent the occurrence of sprains and injuries associated with the condition in the long run.