In case back pain has you sidelined, you shouldn’t automatically head for the bedroom and stay there until the pain has gone. According to orthopedic surgeons, you can prevent back pain as numerous factors play a significant role on your recovery, such as the length of time you spend in bed and the way you maneuver in and out of it as well as the condition of your mattress.
If your back pain hasn’t been caused by a typical trigger such as twisting your back or lifting a heavy object, the age and quality of your mattress might be the culprit.
Most orthopedic surgeons acknowledge that some back pain problems are definitely caused or aggravated by a bad mattress. They also agree that there is a correlation between sleep problems and back pain.
In case your bed is more than 10 years old, it is especially suspect. In order to prevent back pain, experts say that the best way to sleep is on your side, with knees bent at a right angle to your torso, with the pillow keeping your head aligned with the body.
In order to prevent back pain and ensure a healthy back, here are some Do’s and Don’ts you should keep in mind:
Always sit in a straight chair with an extra firm back. Don’t slouch or dangle your legs in midair.
Always drive with the seat forward so your knees can be raised to hip level. Make sure you don’t fully extend your knee when reaching for the gas pedal. You can also use a small pillow for supporting your lower back.
Never stand with your pelvis arched forward in a swayback position. Always straighten your back by holding in your stomach and tucking in your buttocks.
Use a mattress that supports your body pressure points (shoulders, back and buttocks) and a pillow that will support your head as if you were standing in an upright posture.
Shifting your weight from one foot to the other can also help in preventing back pain. Also, never stand with your whole weight on one foot for a long period of time.
Lift heavy objects carefully. Bend down using your knees and let your leg muscles do the work.
Always warm up before you exercise and do some stretching exercises after you finish working out.
Don’t wear high heels taller than 1-2 inches for a long period of time.
To prevent back pain, make sure you follow at least some of the above suggestions.