Preventing Back Pain
Back pain has been around since before the early pioneer days when there was not any of the modern conveniences and machines that do even the simplest of task. Imagine washing your clothes bent over a rock or a washing board, piece after piece, or lifting boards up to build a barn, plowing the grounds by a horse pulled plow, row after row. It is enough to make a persons’ back hurt just thinking about it. However, even with all the modern technology and machinery available to us today, back pain still exist. Although modern technology may have lessened some risks of back pain and/or injury, just moving the slightest of wrong ways can still result in mild to major back pain up to back injury. The key behind preventing back pain is knowing what your back can do and how to avoid what it can’t do.
Some key factors in preventing back pain are proper posture, body weight, and movement. When statistics already tell us that 80% of Americans already have suffered back pain at least once in their lifetime and 50% of worker’s compensation is spent on those with lower back pain or injury, it is wise as an individual or employer to know ways to prevent back pain or injury.
Beginning with posture, although it may not seem that important, holds more weight in preventing back pain than you may know. The spine is shaped in an “S” like curve with the center of its gravity very delicately balanced within that “” curve. When that center of gravity is messed with even in the slightest, the spine can endure damage to the vertebrae, disks, and/or muscles resulting in back pain or injury. The neck vertebrae are even that much more vulnerable. You develop posture habits early in your life, and if it becomes a poor posture habit, it can be hard to break. Your posture affects the fine gravity balance of the spine. The facts are, bad posture can have some significant consequences and prolonged bad posture even greater consequences. So basically, poor posture results in a higher risk of back pain and injury therefore correcting poor posture is a necessity in preventing back pain. There is no one cure for poor posture. It is behavioral, requiring constant awareness of your posture in order to begin making any corrections. Behavioral modification exercise programs can help with making the necessary posture corrections to help prevent back pain.
Another huge factor that is a source of back pain is weight. Being overweight stresses the back, which obviously will lead to back pain. In order to prevent back pain, the extra weight needs to be dropped. Women who are heavy chested also suffer from excessive back pain. Although breast reductions are not possible for everyone, they can help to greatly reduce and prevent back pain.
Everyday movement from work, home and even sleep can also play a role in back pain. One of the highest areas of back pain is a result to a work mishaps or injury. Improperly lifting, pulling, pushing, and standing over a period of time will result in incremental damage to the back. With lifting being one of the utmost reasons for back pain and injury, it is important to learn and practice proper lifting habits to prevent back pain. Bending at the knees in a crouched position with the back straight putting the weight lift on the thighs rather than the back is the correct way to lift to prevent back pain and/or injury. It is imperative that employers make sure that their employees are using the proper techniques in their job to prevent back pain. Being ergonomically friendly is another cost effective way to help prevent back injuries in a workplace. Proper protective gear can also help lower back pain and injuries in the workplace such as lifter belts and back braces. For those who work at a desk, slouching is the biggest cause to back pain. There are cushions that can help correct a person posture and prevent back pain. Other things that can help lessen back pain when working from a desk are sitting both feet flat on the floor and chair height vs. work area.
Even though the items discussed earlier may appear to be common sense, they are far too often overlooked, but surprising enough, another factor to chronic back pain is something everyone does for a third or more of their lives – sleep. From the moment you go to lie down for a long nights sleep to the time you rise in the morning light, there are several things that could be changed that could help lessen back pain. Your pillow should support your head mirroring the curve in your neck as if you were standing. Your mattress should be firm yet have yet have some give, but not so much give that your spine is distorted while sleeping. Sleeping on your back straight your head in line with your back is far better than sleeping on your stomach. If you have to sleep on your side, use a small pillow between your knees to keep your hips aligned.
There are many ways you can help prevent back pain from becoming part your life. Educate yourself in ways to better perform your tasks at home and at work and pay attention to your everyday posture are great places to start in prevent back pain.
For more information on Prevention of Back Pain, Please check out the Chiropractor’s website http://www.drtuchinsky.com. Dr. Tuchinsky, has successfully treated patients with all types of conditions, from the couch potatos to the professional athlete. He is dedicated to getting to the root of your particular problem and prescribing the most effective and appropriate course of care.
Dr. Tuchinsky, makes time for all his patients to discuss their symptoms, any previous injuries, your family health history, lifestyle, work-related physical activities, posture, and levels of stress.
He will perform necessary tests; physical, orthopedic, and neurological that can help reveal the condition of your neck or spine. Static and motion palpation tests check for stiffness, pain, muscle spasm, and restricted range of motion. Call Dr Tuchinsky in Weston FL, for any questions or to make an appointment at 954-895-7896.
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