According to the American Chiropractic Association, approximately 31 million Americans are experiencing some level of back pain right at this very moment. In fact, low back pain is the single leading cause of disability in the world according to the Global Burden of Disease, 2010. Statistics estimate that as many as 80% of the population will experience a back problem at sometime in their life. Follow these basic back tips to reduce your risk of back pain, injury and even surgery.
- Watch Your Posture
Shoulders back, head forward and pelvis tilted slightly in. Whether you are standing, walking or sitting, watching your posture is one of the easiest things you can do to maintain a health back.
- Maintain a Healthy Diet & Exercise
According to the American Academy of Orthopaedic Surgeons “American’s who are extremely obese have a four-fold increased risk of back pain.” However, researchers found that increasing the amount of time spent in moderate exercise by just 20 minutes a day can lower an overweight person’s risk of low back pain by 17%! Eat right and exercise often!
- Sleep Well
Having a mattress that supports your body’s natural curvature is extremely important for your back. Try to avoid mattresses that are too soft or too firm.
- Lift Your Knees
Lifting correctly can help you avoid severe back pain. To pick something up, bend down with your knees and use your leg muscles to lift verses bending over at the hips and using your back muscles.
- Quit Smoking
A Northwestern Medicine® study has found that smokers are three times more likely than nonsmokers to develop chronic back pain. Smoking affects the brain, which affects the way the brain responds to back pain. Fortunately, quitting reduces your risk of chronic back pain. Put down the cigarette!
- See a Chiropractor
Regular chiropractor visits are very important when it comes to preventing health issues such as back pain, neck pain and many other health issues. Chiropractors can ensure that you are staying healthy at home, at the office and during your free time.
The back is a complicated structure of bones, joints, ligaments and muscles. It is a very important area of your body that needs love and attention. Give Higgins Chiropractic a call if you have questions about your back.