Back pain, stay away

MANILA, Philippines – 10 tips in preventing back pain:

• Don’t sit too long

If your work requires you to sit all day, force yourself to get up from your chair. Do not sit for more than one hour without getting up. Prolonged sitting puts stress on your spine and compresses the intervertebral discs, which are the “shock absorbers” in our spines.   

• Maintain a good posture when sitting or standing

Maintain the arch in your lower back at all times, especially when sitting. Slouching puts excess compression load on the spine and discs. Lumbar arch support cushions help maintain a good sitting posture. Keep your eye level straight and your head high when using your computer so your head is not protruded forward or angled down.

• Avoid carrying heavy bags, messenger bags, and laptop bags

Carrying heavy bags on one shoulder creates muscular imbalances in the spine and contributes to bad postural habits. Backpack-type laptop bags are an excellent alternative to allow for an even weight distribution on the spine.

• Women should limit or avoid the use of high heels

When you wear high heels, the curvature of your lower back and is automatically increased excessively putting additional stress on the facet joints of the lower back and causing back pain. If your job requires you to be on your feet all day long, limit or avoid wearing high heels on a daily basis.

• Lift heavy objects correctly

The correct way to lift is by bending your knees while keeping your back straight, looking straight ahead, and then pushing up with your legs to stand up. Make sure to engage your core muscles at all times. Never lift heavy objects with your back hunched forward.

• Sleep right

Avoid sleeping on your stomach as it puts strain on your neck and back. The proper sleeping positions are on your side and back with the correct pillow height for your head, and a pillow in between your knees when side-lying; and a pillow under your knees when on your back.

• Stay active

Our bodies are designed for movement. Regular exercise and activity will help maintain the strength and flexibility of your spine and muscles. 

• Warm up before any physical activity

Stiffness can lead to injuries such as pulled and torn muscles. Make sure you give yourself enough time to warm up before engaging in sporting activities, or starting your exercise program.

• Give your body time to rest and heal

Overtraining is a common cause of back pain. Make sure you allot adequate rest days to allow your body to recover from intense workouts. Drink lots of water to keep muscles hydrated.

• Beware of heavy school bags or strollers for kids

Make sure your children’s backpacks are not too heavy. The ideal weight should be 10 to 15 percent of their body weight. Be aware of their posture and correct any bad habits they may have. Have your children screened for scoliosis.