The lower back pain is one of the most common issues among adults. In fact, about 80% of adults experience this kind of pain at some point in their life. The lower back has many nerves which run through the spine. Moreover, it is this part of the body which is responsible for your flexibility and strength. Consequently, any issue associated with lower back pain can trigger hip problems and leg pain.
The lower back is susceptible to injury during situations which cause the ligaments and muscles to stretch, especially when twisting, lifting a heavy object, or some kind of sudden movement. Additionally, having poor posture can also lead to muscle strain or soft tissue issues. A muscle strain in the lower back is a rather a serious issue.
Your low back features 5 motion segments. However, most of the motion occurs in the lowest two segments, called L4-L5 and L5-S1. It is these two segments which are most prone to injury.
According to beachpaincenter.com, there are few ways to prevent lower back pain, some of which will be discussed in this article too. Hence, let’s consider the best 5 tips to prevent lower back pain, especially when weight lifting.
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5 Tips to Avoid Lower Back Pain
1. Stretch Your Hamstrings
You might not be aware of it, but tight hamstrings are a very common cause of lower back pain. So, stretching your hamstrings will help you ease the lower back pain and lower the pressure on your pelvis. However, note that you shouldn’t do just any kind of stretching for your hamstrings when experiencing lower back pain. Instead, talk with your doctor or therapist for some stretching modifications. When weight lifting, make sure to always stretch first.
2. Fix Your Posture
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Having poor posture for a prolonged period of time can make some degenerated discs become more painful. Moreover, it places pressure on your back, which only makes your lower back pain worse. Therefore, it’s very important to improve your posture. You can do so by using an ergonomic chair and going for at least a 30-minute walk if you have a sedentary lifestyle. You can also use a standup desk or set a timer to remind you to fix your posture every once in a while.
3. Lift Heavy Objects Correctly
Lifting heavy objects, such as weights, can cause a severe injury of your low back, especially if done incorrectly. So, make sure you check and learn about some proper techniques for lifting heavy objects and stick to them.
4. Strengthen Your Core
The strength of your core is crucial as it is the core muscles which support the lower back and prevent injuries. Hence, make sure you go for regular walks, which will boost blood flow to the spine. If you are very busy, you can try sitting on an exercise ball for 20 minutes of going up and down the stairs 3 times in a row.
5. Enhance Your Overall Physical Health
Enhancing your overall physical health and fitness will mean a lot for your low back, So, you should consume a lot of water and anti-inflammatory diet, avoid alcohol and cigarettes, and get enough and proper sleep. Doing so will improve your overall health, you will feel more energetic, positive and fit.