Anyone at any age and any gender can have back pain. For all, it can come on suddenly with a sharp pain or remain as a dull, continuous ache.

Back Pain Causes

Back pain is caused from tense or spasming muscles, ruptured discs, or disc breakdown. Other causes can be from various injuries, such as fractures, accidents and falls, or as a side effect of some conditions or diseases, such as scoliosis, arthritis, stress, pregnancy, kidney stones, etc.

Back Pain Prevention

Back pain prevention is possible, but it is not always easy for some. The best way to prevent back pain is to adjust lifestyle and behavior changes. For some, it may be as simple as learning to lift, push and pull with your legs, not your back. Others, however, may find solace is changing how you exercise, relax and sleep.

Exercise

Back pain prevention begins with exercise. Regular exercise allows stress relief and helps build strong muscles. It also helps maintain a healthy body weight.

Participating in yoga and pilates exercises are some of the best back pain prevention measures. These exercises improve your posture and flexibility. Most importantly, though, they strengthen the muscles in your core and back.

Keep in mind that certain sports and exercises can trigger back pain even more. Weight lifting, contact sports, jogging, golf, and even sit-ups should all be avoided during back pain recovery.

Posture

Do you slump your shoulders forward? If you do, you should learn how to maintain a good posture to avoid potential back pain.

Maintaining a good posture helps prevent both back and neck pain. It improves muscle tone, makes breathing easier, and even increases self-confidence.

Standing Posture Tips:

  • Align the back of your head, shoulders and butt against a wall. This is your correct posture.
  • Hold your head straight and square on top of the neck.
  • Tuck in your chin to keep your head level.
  • Make sure your shoulder blades are back and your shoulders are upright.
  • Bring your chest forward and tuck your stomach ing.
  • Make sure the arches in your feet are supported.
  • Stand with your weight on the balls of your feet.

Sitting Posture Tips:

  • Align the top of your computer screen to be slightly below eye level.
  • Adjust your computer screen to be at arms length.
  • Allow your forearms to rest parallel to the floor.
  • Bend your knees at 90-1110 degrees.
  • Keep your feet flat.
  • Keep your spine upright and relaxed to create a J-shape. Avoid hunching over at a C-shape and tensing into an S-shape.
  • Get up to walk/stretch every 30-60 minutes.

Sleeping Posture Tips:

  • The back is best. Keep your hips, shoulders and ears in line. Use a pillow under your knees if necessary.
  • The belly is bad. If you must sleep on your belly, don’t use a pillow under your head. Instead, use a pillow under your pelvis.
  • The side is okay. If you sleep best on your side, use a pillow between your knees and under your waist.

When to See a Doctor

If you have experienced back pain with numbness or tingling, trouble urinating, weakness, numbness in your legs, fever, you should see a doctor.

 

Are you in Utah County looking for a doctor? Call Mountain Peaks at 801-724-9840. One of our award-winning doctors can help you identify back pain causes and offer back pain prevention advice or treatment.