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| Back Pain Prevention |  The prevention of back pain is somewhat controversial. It has long been thought that exercise and an all-around healthy way of life would stop back pain. Though this is not necessarily true. Actually, several studies have found that the wrong type of exercise such as high-impact activities may raise the chance of suffering back pain. However, exercise is important for general health and should not be avoided. Low-impact activities such as swimming, walking and bicycling can increase overall fitness without straining the low back.
• Specific exercises: Talk to your doctor about how to perform these exercises.
o Abdominal crunches, when performed properly, strengthen abdominal muscles and may decrease tendency to suffer back pain.
o Although not useful to treat back pain, stretching exercises are helpful in alleviating tight back muscles.
o The pelvic tilt also helps alleviate tight back muscles.
• Lumbar support belts: as a rule workers who regularly do heavy lifting are often required to wear these belts. Although there is no proof that these belts avert back injury. Moreover, one study even pointed out that these belts increased the possibility of injury.
• Standing: whereas standing, keep your head up and stomach pulled in. In case you are required to stand for long periods of time, you should have a small chair on which to rest one foot at a time. Avoid high heels.
• Sitting: chairs of a proper height for the task at hand with good lumbar support are preferable. To evade putting stress on the back, chairs should spin. Automobile seats should also have sufficient low-back support. Conversely, a small pillow or rolled towel behind the lumbar area will provide adequate support.
• Sleeping: individual preferences vary. In case the mattress is too soft, you will experience backaches. The same can be said about sleeping on a hard mattress. Adequate examination and error may be required. A piece of plywood between the box spring and mattress will harden a soft bed. A thick mattress pad will help soften a mattress that is too hard.
• Lifting: don't lift objects that are too heavy for you. If you try to lift somewhat, keep your back straight up and down, head up and lift with your knees. Don't stoop over to lift and keep the object close to you. At that tighten your stomach muscles to keep your back in balance.
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