How to Effectively Prevent Back Pain

Most of us, will have our episode with back pain in our life. Back pain is reportedly the the number one form of pain people complain about. It can affect people of any age though it is most common among those in the 30 to 60 years age group. The prevalence of back pain underscores the fact that it can be experienced by all who are not conscious in protecting their backs, be it at home, in the work environment, or elsewhere.


Tips to Prevent Back Pain


Follow these tips to prevent back pain in your daily routines.


  • Maintain a good posture. Stand up straight. It not only prevents back pain but also shows your vitality and even assertiveness. When sitting, use a chair that will let your lower and upper back be supported while you maintain your knees bent at 90 degrees.
  • Sleep either on your back or on your side, and using pillows for support. Do not sleep on your stomach because it will put most strain on your joints when your head is in a more extended and rotated position, as you cannot sleep face down.
  • Keep your bed and mattress in shape. You need a firm, comfortable mattress for your body.
  • Do a simple full stretching exercise in the morning as you rise and shine to avoid injuries jumping into more strenuous movements.
  • Set the driver’s seat in the car properly. Don’t push it too far back so as not to let you lean and hunch when you reach forward for the steering wheel.
  • Take breaks – every few hours when you are planning on driving over a long distance and every 45 to 50 minutes when considering working continuously for hours.
  • Position your computer properly. It should be at eye-level to avoid looking too far up or down.
  • Use footrest. When your feet are supported while sitting, your lower back is better supported.
  • Wear flat shoes, with cushioned soles to help absorb the forces from the ground as you walk and work. This in turn reduces the pressure and strain on your back.
  • Switch your body weight from one foot to the other when standing for a long period of time. This could be done by using a small footrest to put one foot up to unweight one side of your body, then doing this alternately with the other foot.
  • Do the “squat lift” when lifting a heavy object. Get you body as close as possible to the object to be lifted and from a squat down position, wrap your arm around the object then lift it and stand up, using the power of your legs.
  • Lose weight if you are overweight to help lower the strain especially on your lower back.
  • Stay active and eat a balanced diet to manage your weight.
  • Do exercises that will strengthen your back at least two or three times a week.


You may be surprised that you are not able to follow some of these practical tips to prevent back pain. Let us start to follow these tips by being conscious of the importance of our backs in our day-to-day activities and for a more productive and enjoyable life.


Who Needs Chiropractic Treatment?

Chiropractic professionals focus on the diagnosis and treatment of disorders of the musculoskeletal system and the nervous system. They, however, maintain that overall health and general are attained through chiropractic care. They hold that nervous system is the one responsible in controlling and regulating all functions in the body. Normal nerve functions, therefore, hold the key to improved health and overall well-being. This can be made possible by regular chiropractic care.


Chiropractic treatment involves locating subluxations or partial dislocation or sprains then providing adjustments to the body structures affected and to the spine, particularly. This is done to relieve nerve pressure. The result is a body, which is an effective self-healing organism.


It is because of this point of view that chiropractors maintain that they do not treat or heal specific diseases. To them, the medical diagnosis does not matter.  Regardless of the patient’s medical condition, they seek to improve their patient’s health.


Chiropractic Treatment – Who Needs It?


When we ask this question, people with the following common conditions requiring chiropractic treatment will easily come to mind:


  • Pain in the different parts of the body – Back, neck, shoulder, joints, muscle, connective tissues like ligaments, cartilages, and tendons
  • Headaches
  • Osteoarthritis
  • Fibromyalgia
  • Spasms
  • Injury from sports/accident


An established chiropractic center in the UK for more than 40 years, Weston Chiropractic Clinic, has done chiropractic treatments for many other conditions such as arthritis,carpal tunnel, migraines, numbness in arms and hands, stress, chronic illnesses, and many other health issues.


In identifying who needs chiropractic care, Chiropractic Life Center – Kingston & Sydenham in Ontario, Canada goes further by stating that anyone who has experienced any symptoms of what it calls spinal nerve interference needs to consult a chiropractor. These symptoms include:


  • Dizziness, chronic fatigue, tiredness
  • Colds, sinus problems, runny nose, sore throat, tonsillitis, hoarseness, laryngitis, cough
  • Vision and hearing problems
  • Allergies
  • Shortness of breath, asthma, bronchitis, pneumonia, congestion
  • Heart conditions, heartburn
  • Gall bladder conditions, menstrual problems, bed wetting, cramps, hernias
  • Blood pressure problems
  • Liver conditions
  • Kidney conditions, irritable or painful urination
  • Gas pains, gastritis, stomach problems, constipation, diarrhea, indigestion
  • Hemorrhoids
  • Skin conditions, acne, pimples, jaundice skin
  • Sterility/fertility problems
  • Leg cramps, cold feet, swollen ankles, weak arches
  • Others


Apart from the many benefits that chiropractic care brings, the other good news is that it can be used by people of all ages, from babies to adults and the elderly, as has been the experience of millions. It is reported that recipients of chiropractic care had better overall health, spent fewer hospital care days. They also used fewer prescription drugs, and were more active compared to those who did not undergo chiropractic care.


The evidence for the broad range of health benefits to be gained from chiropractic care is growing. Chiropractic care can practically help any individual. Since chiropractic care improves the nervous system in controlling and regulating all functions in the body, it has the power to develop all aspects of health. Now, who needs chiropractic care? Anyone who aims to be healthy and enjoy a better quality of life!