For many people, back pain is a fact of life. Like an expensive but temperamental sports car, the human spine is beautifully designed, and maddeningly unreliable. The spine is a complicated structure of bones, joints, ligaments and muscles.

Experts believe that over time muscle strain can lead to an overall imbalance in the spinal structure. This leads to a constant tension on the muscles, ligaments, bones and discs, making the back more prone to injury or re-injury.

"The causes of pain in the lower back tend to add on to one another," says personal trainer Russell Lee. "For example, after straining muscles, you are likely to walk or move in different ways to avoid pain or to use muscles that aren't sore. That can cause you to strain other muscles that don't usually move that way."

Lee says if you are experiencing back pain for more than three days and the pain doesn't seem to be easing, then go to see a doctor who can determine the cause.

If the pain spreads down your leg or is accompanied by tingling, numbness or weakness, you need to see a doctor immediately.

Here are some things you can do to prevent low back pain and prepare you for faster recovery if you do suffer from lower back pain. Some have additional health benefits.

1. Exercise to keep your back healthy and strong. Exercise programs that include aerobic conditioning and strengthening exercises can help reduce the recurrence of low back pain.

2. Protect your back while sitting. Slouching is bad for you; especially if your work requires you to sit all day, you should get up every 30 minutes to walk around or stretch. Putting a block underneath one foot will also help relieve the tensions on your lower back while you are sitting all day. Stand straight. When you stand, your ears, shoulders, hips and knees should be in line with one another.

3. Try different sleeping positions that protect your back. If you sleep on your side, try putting a pillow between your knees. If you sleep on your back, use a pillow under your knees. You can also try rolling up a small towel and using it to support your lower back.

4. Wear low-heeled shoes.

5. If you're a smoker, quit. Smoking increases your risk of bone loss and increases your sensitivity to pain. Smoking also interferes with blood circulation by narrowing the arteries, which makes it harder for blood to flow, and by decreasing the amount of oxygen the red blood cells can carry. Decreased circulation may increase the speed of degeneration or slow the healing of the spinal discs.

6. Eat a nutritious diet. Getting plenty of calcium, phosphorus, and vitamin D may help prevent osteoporosis, which can lead to compression fractures and low back pain.

7. Manage the stress in your life. Most of the time when we are under stress, our neck and muscles around our shoulders tense up and in the long term it causes muscle imbalance.Stretching exercises for your stiff back

Back (wall stretch) - Reach out and place your hands on a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backward yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

Hips (seated) - Sit on a bench with the right leg across the opposite knee. Push down on the right knee p and lean forward at the hips until a stretch is felt in your hip. Hold for a minimum of five to 10 seconds and then repeat with the other leg.

Low Back (lying) - Lie on your back and bring both your knees to your chest. Pull the back of your knees towards your head until you feel a stretch in your back.

Chest Stretch with bent arm - Place your arm on a wall or any vertical object and bend the elbow to 90 degrees. Lean forward with your body and turn slightly away from your arm until a comfortable stretch is felt in your chest. Hold for a minimum of five to 10 seconds and then repeat with the other side.

[Close] [comment]