Can I prevent back pain?

Risk factors of back pain

• occupational activities
• pregnancy
• a sedentary lifestyle
• poor physical fitness
• older age
• Obesity
• smoking
• strenuous physical exercise or work
• genetic factors
• medical conditions

Prevention of back pain

• Exercise: Exercising regularly helps to build strength and control body weight.
• Two main types of exercises that an individual can do to reduce the risk of back pain:
  • Core-strengthening exercises that work on the abdominal and back muscles by helping to strengthen muscles that protect the back.
  • Flexibility training mostly aims at improving the core flexibility, including the hips, spine and upper legs.

• Diet: It includes calcium and vitamin D which are required for bone health which also helps in improving bone weight.
• Smoking: Higher percentages of smokers have back pain incidences than non smoking people.
• Body weight: It plays a significant role in causing back ache. Individuals who carry their weight in the abdominal area versus the Hip area are also at greater risk.
• Posture when standing: Stand upright by head facing forward, back straight, by balancing the body weight evenly on both feet. legs must be kept straight and head in line with the spine.
• Posture when sitting: While sitting a good seat should have good back support, arm rests and a swivel base. If a keyboard is used, the elbows must be at right-angles and the forearms are horizontal.
• Lifting: While lifting things, avoid strain on the back region rather use leg support.