Back Pain Relief - 5 Ways to Avoid Back Pain

Back pain is a very common occurrence in today's society. Busier, stressful lives, less exercise and poorer diets are often blamed. Some estimates of people experiencing a debilitating episode of back pain at least once in their lifetime are as high as 85%. There are certain measures one can take to limit the likelihood of back pain rearing its ugly head.

1. Proper hydration: Water is approximately 60-65% of the average adult body make up. The intervertebral  discs between the spinal bones are mostly water. These discs are under huge amounts of pressure when we are upright. They support our bodyweight, and also act as a hinge for two vertebrae to move as a joint together. If a person is dehydrated it affects the flexibility and pliability of the disc, and its normal ability to function properly supporting our bodyweight.
2. Exercise: Often in many cases, certain types of exercises are more beneficial at helping with back pain or preventing it. Often the recommendation is to rest, restrict activity to a minimum or do nothing at all. This approach may be appropriate depending on the individual's specific problem and history, especially in the short term. However, in some instances this approach may significantly undermine the healing and repair process  of the body. When done in a specific, controlled, gradual and progressive approach, the appropriate back exercises improve the body's ability to deliver nutrition to the discs and associated soft tissues of the back in order to maintain the health of the ligaments and joints, and to maintain optimal function.Strengthening your abdominal and back muscles will support your spine and help maintain proper spinal alignment. Make sure you consult a professional for specific advice and guidance to fit your specific needs.
3. Maintain optimal body weight: Maintaining a healthy body weight limits the amount of stress and strain on the spinal joints and back muscles. Certain back pain conditions will be exacerbated by even slight elevations in body weight above normal. Losing weight if you are carrying a bit extra around the mid-section can make a dramatic improvement to your back pain and discomfort. Weight loss may have other benefits as well, not only for back pain relief, but often feeling better overall, looking better, and more energy as well.
4. Avoid Heavy Lifting and Load Carrying: Improper lifting techniques and carrying objects that are too heavy are the most common and most avoidable causes of injuring your spine and suffering unnecessarily from back pain. The recommended lifting technique to avoid injuring your back, is to bend at the knees and not your back, keep your back straight. Hold the weight as close to your body as possible, and lift the weight vertically with your legs. Never lift weight that is too heavy. Most work environments now are obligated to provide the necessary equipment for work that requires heavy lifting. Speak to your employer if you feel you are at risk of injuring yourself.
5. Visit your chiropractor to have a spinal adjustment or realignment. This may help prevent back pain but may also be beneficial for those individuals who are already suffering with back pain or have had a back injury. The goal of a chiropractic adjustment is to improve the spinal mechanics through movement to improve or maintain function. This may also help to reduce pain and inflammation if the back is already injured or damaged. The application of a specific force in a precise vector of spinal movement, when applied to a fixated joint or vertebra, may help to normalise spinal mobility and reduce the possibility of further damage or degeneration taking place. There are over 200 chiropractic techniques in practice. For more information on finding a chiropractor read my article "How To Choose A Chiropractor." 

This article is meant as a guide for people to limit the risk of injuring their spine. It is for meant for informational purposes only and should not be used to replace the advice of a qualified professional. It is my goal for the public to better understand their health and general well-being. I urge you to consult with a qualified health care provider for diagnosis and for treatment answers to your individual health questions regarding back pain and other conditions.

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