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Authors Health and Fitness

Tips on How to Avoid Back Pain

By Leslee Jaquette
Back pain is a big pain in the you-know-what!  While I try to be careful with lifting, I’ve “spronged” my back with as little as trying to hold back a sneeze and reaching down into a cupboard.
Otherwise, I often exacerbate low back pain when I have overtrained and my old bod is just plain tired. Then, I go and do something silly like reaching too high or pouring 20-pounds of kitty litter with my tired side. UGH!
The good news, according to articles in webmd.com, is that most, lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary.
Try these tips to avoid the misery of back pain:
 1. Get more exercise. Experts now know that regular physical activity can help ease inflammation and muscle tension.
2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse. Staying within 10 pounds of your ideal weight may help.
3. If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain.
4. Sleeping position. Talk to your doc, but sleeping on your side with your knees pulled up slightly toward your chest. On your back? Put one pillow under your knees and another under your lower back.
5. Pay attention to your posture. The best chair has a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to.
6. Be careful how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up.
7. Avoid high heels. They can shift your center of gravity and strain your lower back. Stick to a one-inch heel.
8. Stash the skinny jeans. Clothing so tight that it interferes with bending, sitting, or walking can aggravate back pain.
9. Lighten your wallet. Sitting on an overstuffed wallet may cause discomfort and back pain.
10. Pick the right handbag or briefcase. Buy a bag or briefcase with a wide, adjustable strap that’s long enough to reach over your head.
11. Forget about back braces. They can be helpful after certain kinds of surgery, but there is not much evidence that they help treat chronic back pain.
How do you avoid back pain?
http://www.webmd.com/back-pain/living-with-low-back-pain-11/tips-for-pain-relief?page=2