Nearly four billion people will encounter back pain at some point in their lives and most of them feel the need to visit spine doctors for treatment as well as further insight. Unfortunately, when many individuals are concerned, it might not be a subject of “if” you will have back pain but “when.” However, the current news is that most back pain is avoidable: research estimates that nearly 85% of back injuries are from repeated misuse. Here are three easy yet unknown steps to banish back pain.
- Stand up upright after sitting:
Standing up correctly from the seated posture is one of the most important things you can do to protect your back. It is also one of the easiest. Most people use their low backs to support them in getting up from the seated position. This is incorrect! Think about how frequently you get up from resting. Whenever you use your low back to move, you flex (bend) your spine and place needless stress onto it. Here is the simple solution: before you get up from sitting, move to the corner of your seated surface (Chair), keep your back straight, and jump up utilizing your legs. This may seem awkward at first but should become second nature after a few weeks. One suggestion to get started: use your arms to support your legs in the process. Please put your hands into fists and use them to drive up off the seated surface, while using your legs. Do not put your fists on your legs. Again, at no time will you bend the low back or use it to assist you in the standing process. Be sure not to bend your spine-keeping it neutral as you sit down, too. Reverse this standing process, and utilize the same technique to sit down correctly.
- Don’t bend after lying down:
The spine comprises discs in between each vertebra, which allows for cushion and movement. These discs are essentially composed of fluid, which is wasted during the day and reabsorbed while you sleep, known as disc imbibition. You lose up to 18 mm of height daily from the loss of disc fluid! After resting for 2-3 hours, the discs reabsorb their lost fluid and are at full size. When they are full size, the inherent stresses placed on the discs are multiplied by 300%. As a result, it is important not to bend/flex your spine for one hour after resting for at least 2-3 hours. If you must turn during this time, try sitting with a straight back. Avoiding flexion of the spine after three hours of sleep is a great way to guard your back. Please know that I’m not saying you can’t bend during these times as mentioned above; I’m saying it is particularly important that you bend the right way.
- Push/pull objects through your lower back:
The most reliable way to pull or push an object is to direct the movement’s force into your low back. Imagine the low back as the space between your hips’ top and bottom of your rib cage. Within this area, you should imagine a direct line of pull going into this area or out from the low back if you are pushing. You may use this same tip to opening doors. Every time you open a door, try to push the door with the low back force. People typically open doors with force directed to their bodies’ right or left, which creates a twisting torque. Try running the power of the door through your low back instead.