Prevention remains the best medicine

The exact causes for back pain are usually unknown, but there are ways of preventing it. Now meet 10 simple tips to prevent back pain:

1 - When you sleep
Choose a proper mattress. Your mattress can not be too soft, it needs to be sturdy and provide the necessary support for your spine. Find out the optimal density for your mattress according to your weight.

2 - When getting up
Try to perform stretching exercises for the lumbar spine and upper and lower limbs before standing up.

3 - When driving
Adjust your seat as best you can, move closer to the steering wheel to reduce the distance between your hands and guide. Start driving with your body sitting perfectly straight, then bend the backrest slightly backwards and hold it in place.

4 - Working
Use a chair with good ergonomic design, preferably with the armrest. Pay attention to your posture, try to always sit with his back against the chair back.

5 - To work out
Choose a variety of exercises that condition the different areas of your back. Start slowly if you do not practice exercises for some time, see your doctor and get a checkup before beginning your exercise program.

6 - When you lift weight
Position yourself on the object with feet apart at a distance the width of your shoulders. Try to have the object between your legs so you do not have to stretch to reach it. Squat down, keeping your head up, shoulders back and spine straight. Bend only the hips, knees and ankles. Then grab the object firmly and finally lift it with your head up. With this technique you can avoid a greater effort on your spine.

7 - When loading objects
Choose to push and not pull the objects. When pushing an object you use the power of the legs and back, when pulling it you have to use only the strength of the back, so the risk of injury becomes greater.

8 – When eating
Eat a balanced diet, with energy food, rich in minerals and vitamins. Foods that contain calcium are also recommended because they help to strengthen bony structures.

9 - Stretch Your Back
Stretching is the best exercise to maintain flexibility. To receive the maximum benefit of the stretch, repeat it at least thrice. Remember also that muscles tend to return to its compressed position after being extended. Therefore, stretch several times during the day.

10 - Stress and Back Pain
The tension created by emotional stress can cause back pain. Identify the causes of your emotional stress and try to avoid situations that might cause it.