So many people experience back pain at some point in their lives that it’s become almost normal. It’s certainly one of the most common reasons people visit a doctor. The simplest way to prevent back pain is to do everything you can to keep the muscles in your back and in your core strong and flexible. By regularly stretching and strengthening your back, shoulders, neck and hips, you just may be able to reduce your risk of back pain.
The Southeastern Spine Institute in Mt. Pleasant, SC provides not only expert care of your spine, but also excellent preventative services to keep you healthy and pain-free. These services include physical therapy, dietary tips, and prompt treatment options for back problems. When you come in for a visit, which is COVID-safe, you have access to the latest spine health procedures and technology.
Can Strength Training Help Me Avoid Back Pain?
Strength training isn’t guaranteed to prevent back pain. In fact, unsupervised weight training may exacerbate a back injury. But a safe strength training regimen can make painful flare-ups less frequent. Strengthening your core muscles and the muscles surrounding your spine can improve your back health in ways that include:
- Improving muscle strength and stability
- Increasing lean muscle mass
- Providing support for good balance and posture
- Reducing body fat
- Decreasing the likelihood of future back injuries
Include strength training in your daily routine two to three times per week. Focus on slow, steady training, using resistance bands or free weights. Talk to your doctor before beginning any exercise program to make sure there aren’t any restrictions on the type of exercise you can do. Be sure to warm up before exercising, and if you have sharp, sudden pain while working out, stop right away.
How Does Stretching Help Prevent Back Pain?
Gentle exercise, including yoga and other forms of stretching, can reduce your risk of having back problems. The benefits of a daily stretching practice include:
- Improved range of motion
- Overall mobility
- Reduced muscle tension and fatigue
- Improved flexibility in your muscles and ligaments
Stretching exercises not only help improve your overall health, but they also relax your mind. Check with your doctor if stretching causes any pain. It may mean that your technique is incorrect or that you have an injury.
What Are Some Other Ways to Avoid Back Pain?
Staying active and keeping your muscles strong and supple are important steps to take to reduce your risk of back pain. Other things you can do include:
- Commit to walking more. Walking is a gentle exercise that keeps muscles strong and flexible, while improving your balance. It’s good for your back and prevents falls.
- Maintain a healthy weight. Strive to shed unwanted pounds because excess weight can contribute to back strain.
- Pay attention to your posture. Stand and sit up straight. Avoid slouching. If your job requires you to sit for long periods of time, get up at regular intervals and move your body.
- Protect your back. Avoid using your back to lift heavy objects. Bend your knees and use your leg muscles to help you lift.
You can’t prevent back pain 100 percent of the time, even if you’re careful. You may have an accident or suffer an injury. If you have any concerns about your back, get in touch with the Southeastern Spine institute. The staff includes spine surgeons, orthopedic specialists, pain management doctors and physical therapists. Contact the practice with any questions or to schedule an appointment.