Twelve top tips to prevent back pain:
- Pillow under the knees: Sleeping on your back pressurises the spine. A pillow under your knees reduces 50% of the pressure by elevating the legs. Or sleep on either side.
- Back exercises: Do back and abdomen-strengthening exercises, five or six times a week, during your workout routine for a more flexible, stronger back.
- Increase Vitamin D and calcium intake: Deficiency of key substances is a common cause of back pain in adult years.
- High heels hurt: High-heel shoes are another cause of back pain. Wear heels of less than an inch.
- Maintain proper posture: Bad posture stresses your back, even changing the spine’s architecture. Standing or sitting, don’t slouch, but keep shoulders straight.
- Support your back: In an office chair or the car, sit erect with a cushion under your lower back for support, if required.
- Move around: While sitting or standing, don’t stay motionless for long; move around periodically. Standing continuously pressurises your spine.
- Stop smoking: Nicotine curbs blood flow to the spinal discs, cracking, drying or rupturing them. Smoking also lowers the blood’s oxygen supply, reducing nourishment to back muscles and tendons, making them vulnerable.
- Reduce the load: Heavy bags are bad for the back. Reduce their weight or keep shifting from one shoulder to the other. Use a trolley/bag with wheels, if possible.
- Avoid tight clothes: Tight trousers/belts hamper sitting, bending or walking, worsening back pain.
- Don’t keep wallets in back pockets: Overstuffed wallets in back pockets cause silent discomfort and cumulative back pain, particularly when driving. Avoid, or lighten their load.
- Lift properly: Never bend your waist when lifting heavy objects. Instead, bend the knees and then lift. If an extremely-heavy object needs to be moved, push instead of pulling it.