Prevention

Most low back pain resolves on its own within a few weeks. However, 30 percent to 80 percent of back pain will return within a few months. While there is no way to completely avoid a reoccurrence, you can reduce the likelihood by 50 percent. 

Use proper lifting techniques and practice good posture

All bending and lifting should incorporate the best technique:

• avoid lifting heavy objects that you know are heavier than you can handle
• use the large muscle groups to lift, like your abdominals, gluteals and quadriceps
• pay attention to your posture
• keep the object you are lifting as close to your body as possible

Likewise, be careful to avoid awkward positioning, especially when bending and twisting while reaching. Practice good posture continuously, especially when sitting, standing and walking. Your spine is engineered with three natural curves to help your neck and back withstand everyday stresses. There is an inward curve in your neck (cervical lordosis), a slight outward curve in your upper/mid back (thorasic kyphosis) and another inward curve in your low back (lumbar lordosis). When you practice good posture, you maintain these three natural curves of your spine. This puts you in a position to reduce pressure on your disks and you avoid unnecessary stress on the tendons, ligaments and muscles that attach to your spine. 

Maintain a healthy lifestyle

Good diet, exercise and regular amounts of sleep are keys to a balanced life approach that can help reduce the reoccurrence of low back pain.

Regular exercise

Excess weight, particularly if around the abdomen, can change back mechanics and influence back pain. Regular aerobic exercise with a generalized strengthening and balance program is recommended. An individually tailored exercise program can be prescribed by a spine professional should the above not lead to the desired result. 

Adequate sleep

Lack of sleep may impair healing and the ability to cope from a variety of physical problems, including back pain.

Quit smoking

Smoking cessation is important for a number of health reasons and also makes a difference in low back pain.

For additional information, consult your primary care doctor. If you need help locating a doctor, call Park Nicollet Health Directions, 952-993-5500.