How to prevent LBP

There are many ways to prevent low back pain problems from developing. Commonly people have created problems in their back themselves. What that means is that problems are self-inflicted, such as poor posture or poor moving and handling techniques.

Poor posture usually involves excessive flattening of the low back (slouching), and is associated with a forward slippage of the head resulting in a flattening of the neck curves. This puts extra stress on the muscles and ligaments in the neck and shoulders. Commonly this causes tension in the muscles which is felt as pain, and an increased likelihood of trapping nerves in the neck. Slouching in the low back results in the neck ligaments taking more strain on a daily basis. This results in the extra strain ultimately causing an misalignment of the spine and resultant nerve entrapment. Effects of this include low back pain pins and needles, sciatica, referred leg pains, and low back spasms and aches.

When looking at posture it is important to consider what the person does on a daily basis. For example if the person spends all day using computer it is essential they get their computer workstation assessed to minimise the stress on their low back. However, if most of their days are spent driving a car, there driving posture should be considered. Arms should be slightly bent with the seat base being mostly flat, and the back rest set a little bit more vertical than they would normally have. Is important that leg and feet position should be secondary to their low back posture. Having slightly bent legs whilst driving will not result in significant damage compared to having your back twisted or crooked for hours.

With any lifting it’s important to always get help when trying to move a very heavy object. It is essential to always bend your knees and hips and use the large muscles in your legs to lift the object, rather than using the muscles in your low back. Additionally it is imperative to always hold the heavy object close to your body to avoid any leverage effect on the ligaments of your low back. The most important thing to remember when lifting is never ever to twist and bend at same time (when your ligaments are under stress). This can result in ligament injury and severe low back pain.

Another common cause of low back injuries are repetitive actions. These can easily be adjusted or modified to reduce their damaging effects on the low back. Sometimes taking simple breaks is enough to minimise the aggravation to the low back, especially when gardening. Other times it is necessary to simply limit the amount of time one performs a task, to protect the ligaments and muscles from fatigue and overuse, and subsequent low back pain.

Another common cause of low back pain is stress which causes significant muscle strain, particularly on the low back. It is naturally very difficult to prevent stress in modern society, however, the best advice is always to have an outlet for the stress. For some people this is their favourite hobby, or maybe simply going for a walk, fishing, or reading (for example).

In essence there is lots our customers can do to help themselves heal faster whilst having chiropractic. The body heals itself, and the more each individual customer can do to prevent aggravating the problem, the quicker in general they get better and recover from their low back pain. Additionally the same preventative techniques will protect them from getting a relapse with a low back problem.