The lowdown on lower back pain
Low back pain can happen anywhere below the ribs and above the legs. After you’ve had low back pain, you’re likely to have it again. But there are things you can do to help prevent it. They can also help you get better faster if you do have low back pain again. Help keep your back healthy and avoid further pain
- Practice good posture when you sit, stand, and walk. “Good posture” generally means your ears, shoulders, and hips are in a straight line.
- Get regular, low-impact exercise. Walk, swim, or ride a bike. Add in some simple stretches.
- Sleep on your side.
- Watch your weight.
- Don’t try to lift things that are too heavy for you. When you need to lift something, learn the right way to lift. (Your feet should be shoulder-width apart with one foot slightly ahead of the other. Squat down, bending at the hips and knees only. Look straight ahead and keep your back straight, your chest out, and your shoulders back.)
When in doubt, work it out! Many types of physical activity can contribute to bone health. But most people aren’t active enough. Bones and muscles become stronger when muscles push and tug against bones during physical activity. You might be unsure about what exercises are best for you. Be sure to ask your health care provider.
Remember to:
- Get at least 150-300 minutes of activity a week
- Strength train 2 to 3 times a week
- Include balance training activities