The first activity that comes to mind is lifting. Do you keep heavy items to lift close to your body and use your legs to do the actual lifting? Bend your legs, not your back. This is especially important in the gym. Use a weight belt to do squats or deadlifts.
At the risk of sounding like a nagging mum, do you pay attention to your posture? How you stand and particularly how you sit? An upright spine is subject to much less stress than one bent and twisted by slouching and poor movement habits.
Also consider when you play sports or train. Do you warm up and stretch beforehand and afterwards? Taking these simple precautions is the daily line of defense in preventing back injuries and pain.
2.Do exercise that strengthens your back.
It’s pretty obvious that the stronger your back muscles are, the more support your spine has. Weak back muscles mean the possibility of spinal injury or back muscle strain is much greater when you engage in any activity or exercise where the load weight is taken by your back.
Weight bearing exercise, done properly, will build a very strong back. Be careful though, not to overdo it especially if you are just beginning to use exercise to strengthen your back. Start slowly with lighter exercises or without weights.
3.Strengthen your abdominal muscles.
The abdominals and the back muscles work together to make a strong middle section which supports your upper body. You can’t make a really strong back and neglect the abdominal muscles.
Strengthen your abs with exercises every two days. Try crunches for upper abs and leg raises for lower abs. About 3 sets of 25 each will take less than ten minutes. Your abdominals are a whole set of muscles that work together to support your upper body weight. So a variety of exercises is best in order to condition the transverse abdominus, obliques and intercostals as well as the upper and lower muscles.
4.Keep the body fat low.
Abdomens bulging with excess weight strain the spinal alignment of the low back so keep the weight off your belly. The more body fat you carry the tougher it is on your back.
Keep your diet nutritious, low in fat and take in 4-6 smaller meals a day rather than fewer but larger meals. Building your muscle and raising your metabolism assists greatly in burning off excess body fat and keeping the over weight problem at bay.
Stick to these simple rules and you will not only lessen the likelihood of back strain but your back in general will feel much healthier. That backache you wake up with will probably disappear.
My ice skating and tennis days were spent thinking of the fun I was having, not what I could be ultimately doing to my healthy body. Not realizing the impact sports could have on my body, I went on playing my favorite sports without reluctance. Years later -- and many strained muscles along the way -- I realized that getting good back treatment early on would have been the best solution. If only I knew that then.
I spent years shrugging off low back pain when I worked on my backhand or hit the ice, but eventually the pain caught up to me. I went to my first chiropractor appointment when I was a young adult, and realized I had spent years neglecting my back. My low back is now doing great, but early back pain treatment would have helped by offering a speedier and easier back pain recovery period.
Many kids and young adults have probably gone through a similar situation. The younger generation today is usually active in some way, but is this activity causing more damage than good? Maybe -- if people are not aware of the strain they may be putting their bodies through.
According to the University of Maryland Medical Center, ?80 percent of the population, suffers from a bout of low back pain at some point in their life.? The only problem is that these low back sufferers are not only adults; studies are showing that younger kids are experiencing back pain due to sports.
Basketball, football, ice skating, soccer, tennis, and golf are all popular sports, but sports that can also lead to injury because of the stress each can cause to the body. ?Absorption of pressure, twisting, turning, and even bodily impact,? can all be causes of acute back problems. Athletes are also susceptible to spine injuries because of such physical sports.
Athletes make full use of their spine when playing sports, and according to the University of Maryland's Spine Center, ?5-10 percent of all athletes? injuries are related to the lumbar (lower) spine.? This may not look like a huge number, but the trauma to the low back can be severe if occurred over and over again.
Another reason why the pain can advance is because athletes don't always seek medical attention right away. They let their pain get unbearable, and sometimes the recovery process can take longer as a result. That is why low back pain can become more severe in athletes who wait for care.
An article titled ?Back Pain Hitting Younger Athletes,? on NYPost.com discusses the trend of low back pain in athletes. ?? Sports medicine specialists around the country are seeing an increase in stress fractures involving other areas - specifically the spine and low back. Low back pain is a common complaint among athletes,? according to the article, featured on the publication's online site.
Low back pain among athletes can occur in various areas and due to a variety of reasons. Straining the body, and putting the spine in awkward positions can irritate the back; overusing the muscles with daily athletic activities can also cause low back pain.
Since sports are popular in high schools and colleges, many students are having low back problems from straining their muscles on a daily basis. Oftentimes students don't realize that they have strained their spine, leading to low back pain. When they continue to play with these hurt muscles, the recovery time suffers.
There are many causes of low back pain in athletes. Check with your local chiropractor for more information on the specifics. One thing athletes do have in common: if they get treatment early on, they can live happier, athletic lives.
Both Alwyn Beikoff & Mahsa Khalilifar are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Alwyn Beikoff has sinced written about articles on various topics from Lose Weight, Health and Lose Weight. Alwyn Beikoff (http://www.BodyMindUnlimited.com) is an educator and personal performance coach who helps people the world over to change the way they think and create the body and life they desire.. Alwyn Beikoff's top article generates over 27100 views. to your Favourites.
Mahsa Khalilifar has sinced written about articles on various topics from Backpain. Mahsa Khalilifar is a freelance writer for in Irvine, CA. She received her bachelor's degree in communications with an empha. Mahsa Khalilifar's top article generates over 5400 views. to your Favourites.