Prevention of Back Pain (Part One)

It may be impossible to prevent back pain. We cannot avoid the 'wear and tear' damage to the spine that is related to aging. But there are things we can do to reduce the impact of back problems. Having a healthy lifestyle is a good start.

Taking into account risk factors, we can also take measures to prevent back pain

Risk Factors

• Lifting heavy weights without a proper back or lumbar position. So, if you perform continuous work in a bad position for the waist and overloading this area (straining).
• Some quick lumbar movements in rotation or rapid bending/movement of the spine's extension (direction).
• Excessive sports activities done without adequate physical preparation.
• A sedentary lifestyle without physical activity or sports also increases the risk of developing discopathy due to insufficient muscle support and back protection.
• Repeated activities that strain the back. Many physical jobs require constant lifting, pushing, pulling, bending, or snake-like movements. Using safe movements and techniques can help protect the back.
• Weight. Being overweight increases the stress on the lumbar discs and muscle weakness.
• Frequent driving. Sitting for long periods, plus the vibrations from the car engine, can put pressure on your discs and back.
• Smoking. It is believed that smoking reduces the oxygen supply to the discs and causes faster degeneration.
• Gender. Men between the ages of 30 and 50 are more likely to have a herniated disc than women.
• In old age due to weakening and degeneration of the discs
• Genetic factors related to early degeneration of tissues have also been postulated as a possible cause of disc deterioration (recent study, currently without clear conclusions).

Lifting Weights

Make sure to lift heavy objects with your legs, not your back or waist. Do not bend over to pick something up. Keep your back straight and bend at the knees.

The correct way to lift weights

The incorrect way of lifting weights

The incorrect and correct way to lift weights

The incorrect and correct way to lift weights

Weight

Maintaining a healthy weight. Being overweight increases stress on the back.

Avoiding Smoking

Both tobacco and nicotine cause faster aging of the back than normally.

Proper Posture

Good posture is important to avoid future problems. A therapist can teach you how to stand, sit, or lift weights safely.

Incorrect Posture