Most people will experience back pain at some point in their lives. Pain usually clears up within a few days, weeks or months, depending on what’s causing it. The most common type of back pain is lower back pain, or lumbago. It’s usually not serious, but can make day-to-day tasks a burden. “Lower back pain doesn’t normally have a serious cause and in most cases the pain will improve within four to six weeks,” said Bupa. It’s not always easy to identify what’s causing back pain – it could be a lack of exercise or a pulled muscle, for example – but ensuring you do certain things to protect your back can prevent it from occurring.
Here are four things you can do to take care of your back and prevent back pain.
Exercising is important for strengthening all the muscles in the body and improving flexibility.
Keeping the back strong and flexible will prevent stiffness and minimise the risk of damage.
Walking, swimming and cycling are all good forms of exercise to keep the back strong and healthy.
Take care when lifting
Lifting heavy objects in the incorrect manner is a common cause of damage to the back.
Always ensure you bend your knees and hips when lifting heavy objects, as opposed to your back.
This will allow you maintain a stable position and protect the back from becoming strained.
Maintain correct posture
Poor posture is another common cause of back pain. If you work at a desk or computer, make sure your desk, chair and computer screen are set up correctly.
Your feet should be flat on the floor and knees at a right angle; armrests should be levelled so your shoulders are relaxed.
Keep your shoulders back and avoid slouching in your chair, as this encourages bad posture.
Staying in the same position for a long period of time can cause the muscles to stiffen.
If you spend much of the working day sitting down, take breaks every now and then to get up and walk around and get your muscles working.
You can also do exercises at your desk so you’re not stuck in the same position for hours on end.