Self-prevention for Lower Back Pain.

So far I see, many of my clients have problems with their Lower Back Pain. Their lower back muscles and even their muscles along the thoracic spine were often stiff and some may have build up nasty nodes (muscle spasm). Therefore, I decided to post this information to you on how to prevent LBP so when you come to see me for treatments, it will be more efficient and I could spend more time on other parts of your body.

Prevention for desk-bound people:

  • Sit as little as possible, and only for short periods of time (10 to 20 minutes) then take a break and have a walk e.g walk to pantry get a glass of water, walk to a colleague desk for casual chat.
  • Sit with a back support (such as a rolled-up towel or lumbar roll) at the curve of your back.
  • Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.) Your legs should not be crossed and your feet should be flat on the floor.

Prevention for the drivers:

  • Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips.
  • Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals.

Prevention when lifting objects:

  • Try to avoid lifting objects if at all possible.
  • If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds.
  • Before you lift a heavy object, make sure you have firm footing.
  • To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.
  • Stand with a wide stance close to the object you are trying to pick up and keep your feet firmly on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don’t jerk the object up to your body.
  • Stand completely upright without twisting. Always move your feet forward when lifting an object.
  • If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position.
  • Avoid lifting heavy objects above waist level.
  • Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.
  • To lower the object, place your feet as you did to lift, tighten stomach muscles, and bend your hips and knees.

Additonal helpful advice

  • Avoid activities that require bending forward at the waist or stooping.
  • When coughing or sneezing, try to stand up and bend slightly backward to increase the curve in your spine.
  • Sleep on your side with your knees bent. You can also put a pillow between your knees.
  • Try not to sleep on your stomach.

If you sleep on your back, put pillows under your knees and a small pillow under the small of your back.

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