by Sandra Piddock

Created on: August 23, 2010

Back pain can be debilitating at best, and at worst it can seriously interfere with your quality of life. The problem is, back pain can strike in a moment, but it's in no particular hurry to leave you in peace again. However, the good news is, you have some control. Here are some useful ways to avoid back pain.

Small is beautiful

When it comes to bags and briefcases, the bigger it is, the more you'll pack into it. And if your bag has a shoulder strap, you could be lining yourself up for back pain. A shoulder bag seems an easy option for carrying heavy weights, but it puts undue strain on the spine. Go for a small, pouch like bag instead. You really don't need all that stuff you carry around with you 'just in case,' and your back certainly doesn't!

Sit - and stand - tall

Something as simple as the correct posture may be all you need to do to avoid back pain. Sit up straight, don't slouch, and choose seating with good lumbar support. When you walk, imagine your head is hooked up to the sky. Stand straight, and tuck your tummy in as you stride out to keep your weight evenly balanced and avoid stress on the back muscles.

Stretch it out

Stretching exercises improve flexibility, which in turn reduces the risk of injury or strain. Concentrate on the core muscles, including the lower back, thighs and abdomen. Strong. flexible muscles are more likely to get you around without injury.

Take care when lifting

You're not Superman, so don't try to lift anything that's too heavy for you. Never stoop over something to pick it up, even anything lightweight. Squat down close to the object, hold it in close, and straighten up using the muscles in your legs rather than in your back. And be sure not to twist as you lift. If your job involves regular lifting, make sure you are trained in correct lifting procedures.

Lose weight

Excess weight puts a strain on the whole body and its organs, but if you're carrying too much weight on your stomach, it will strain the back muscles. You don't need to go on a starvation diet - just eat healthily by cutting down on fats, sugars and processed foods, and take more exercise.

Change position

If you need to stand for a long time, alter your stance regularly to redistribute your weight. Try standing on one leg for about 30 seconds at a time to help strengthen the core muscles.

These simple strategies can help you avoid unnecessary back pain, once you get into the habit of thinking about your back. Be careful out there!

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