Back pain, specifically low back pain is the second most common cause of disability in the United States. The most alarming statistic is that chronic and impairing lower back pain has been significantly on the rise since the 90’s in all American’s regardless of age, gender, or race. With this concerning statistic of pain on the rise, more than ever it is important to make sure not only are you taking the right steps of seeking treatment if you have back pain but also taking the necessary actions of prevention. Good posture and body mechanics can help you recover from back pain and the right posture and movements can also help prevent your pain from returning. Use these top tips to help you take care of your back.

When you sleep:

  • Try not to sleep on your stomach.
  • Try sleeping on your side with a pillow between your knees.
  • Sleep in the position that gives you the most relief and comfort.
  • To get out of bed, first roll onto your side. Then, use your arms to help push yourself up to a sitting position.

When you sit:

  • Sit in a firm chair with armrests and good back support.
  • Don’t slouch.
  • Keep your feet flat on the floor.
  • Roll a small towel and place it behind your low back for support.
  • Keep your stomach muscles tight, especially when you move.
  • Sit close to your work so you don’t have to lean forward or twist to reach it.
  • Don’t sit for long periods. Stand up at least every 45 minutes to stretch your back. Walk for a few minutes if you can.

When you stand:

  • Stand up straight if you can, with your weight on both feet, knees soft (not locked), and shoulders and head back.
  • If you can’t stand up straight without pain, stand in a way that is comfortable for you.
  • Rest one foot on a step or something else that is raised. This can help take some pressure off your back when standing.
  • Keep your stomach muscles tight.
  • Don’t wear high heels.
  • Don’t stand for long periods. Sit down briefly at least every 45 minutes to let your back relax.

When you walk:

  • Let your arms swing.
  • Try not to walk too slowly. A slow speed may put more stress on your spine.
  • Relax when you walk—try not to walk stiffly, but maintain good posture.

While these tips can help relieve back pain and prevent it. If you are experiencing prolonged back pain don’t hesitate to reach out to The Center for Total Back Care where you can get a precise examination of what is causing your pain and a detailed and custom treatment plan according to your needs. Schedule a consultation online or call us today at (480) 633 8293.