Use These 7 Strategies to Avoid Lower Back Injuries

Many of us don’t think about the well-being of our back until something happens, whether that’s a pulled muscle or a herniated disc. 

It only takes one injury to leave you bedridden for days, so prevention is the best strategy when it comes to back pain. Proper posture while sitting, stretching, bending, and lifting can help you avoid lower back injuries. 

At Advantage Spinal Dynamics & Innovative Medicine in Meridian, Idaho, our team of experienced medical practitioners is dedicated to helping patients with lower back pain find relief from discomfort and prevent further injury.

Anatomy of the spine 

The spine, or more specifically the vertebral column, is made up of 24 small bones, all stacked together with a slight S-shape. The spine has three sections: cervical (neck), thoracic (upper back), and lumbar (lower back). 

The lumbar spine is the most prone to injury, due to the fact that it supports most of your body weight when you bend, sit, and lift. Herniations most often occur in lumbar discs, and lower back pain is the most common form of back pain. 

Your risk of herniated discs and lower back pain increases as you get older, due to natural wear-and-tear on your spine. This makes proper technique and posture especially important, regardless of your age or occupation. 

The more you exercise your spine and establish good habits, the better off you’ll be later on. 

7 tips for avoiding lower back injuries 

We all know we should sit with good posture and lift things properly, but few of us actually do that all the time. Taking care of your back requires a bit of mindfulness, so use these strategies to avoid back injuries. 

1. Don’t slouch. Wear a back brace or set reminders on your phone to sit up straight — whatever works.
2. Maintain a healthy weight. Even losing 10 pounds can take twice as much pressure off your spine. 
3. Lift properly. If you need to pick up something even slightly heavy, make sure to bend your knees — not your back. 
4. Stretch often. Yoga isn’t for everyone, but stretching definitely is, so add little warmup sessions to your daily routine. 
5. Get up and move every few hours. This is especially important for people with desk jobs and sedentary lifestyles.
6. Avoid slips in the home. Buy a shower mat and stair lights, and replace floor throws with more stable rugs. 
7. Straighten up. If you’ve been sitting, bending, or lifting things for a while, make sure to stand upright for a few minutes before continuing on. 

Many of us take our backs for granted ... until they begin causing us pain. Remaining vigilant and establishing good habits can go a long way in preventing injury. 

Need relief from lower back pain? The experts at Advantage Spinal Dynamics can diagnose and treat spinal problems and help you prevent future problems. To schedule a consultation, call 208-225-4358, or request an appointment online.