There are several measures you can take throughout your day to reduce the likelihood of lower back pain.
1. Maintain correct posture in sitting and standing positions.
- Be sure to sit in a chair with lumbar support (lower back support).
- Always have your computer monitor at eye level and keyboard in front of your body.
2. Lift heavy objects with proper body mechanics.
- Avoid bending down with twisting motions.
- Always bend through your knees and slightly hinge at the waist.
3. Avoid repetitive lifting of weights and take breaks as needed.
- Overtime, repetitive lifting of weights will cause a stress injury to the spine. This could lead to a disc bulge (herniated disc) and spinal degeneration.
4. Perform core strengthening exercises regularly.
- Avoid excessive sit-ups because it puts heavy strain on the lumbar spine.
- Avoid back extension exercises.
Example of a Basic Core Strengthening Exercise
- Lay on your back with your spine flat on the surface.
- Squeeze your stomach muscles down toward the surface to flatten your back (Note: Try not to hold your breath during this part).
- Hold for 5-10 seconds and repeat.
- To help achieve the correct contraction, pretend you are putting on a tight pair of jeans and squeezing your stomach muscles to fasten the zipper.
- This exercise is strengthening the Transversus Abdominus muscle.