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Lower Back Health: A Simple 3 Tip Guide To Protect Your Lower Back

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Your mobility depends greatly on your spine, including your lower back. You should be careful that you do not damage your lower back because it can have detrimental effects on your lifestyle. The following guide will show you 3 ways to protect your lower back from minor injuries.

Guide For Protecting Your Lower Back

Consider the following suggestions to keep your lower back safe:

1. Avoid Stressing Your Lower Back

Watch out for things like the following:

  • Limit exercises that force you to use your lower back for strength, like crunches. And try not to bend down to tie your shoes. To tie your shoes, just put one foot on a high stool or just squat. 
  • Be careful about habits that can throw your lower back out of off balance, which puts unnecessary stress on your back. This could be as simple as carrying one heavy item in one hand and something light in the other. 
  • You should not overreach, as this puts strain on your lower back and weakens protection around your spine. This happens because reaching above your limit overworks your muscles and spine discs, putting your lower back in danger. 

2. Protection Practices

  • Place a small pillow or a rolled up towel behind your lower back and sit up straight. This helps keep your lower back in the neutral position and does not cause stress.
  • Sneezing and coughing can hurt your back due to the abnormal muscle movements. Try to sneeze or cough correctly by tightening your abdominal muscles. You can also use one of your hands to lightly push the small of your back forward to help you stay straight. You can also press your back to the wall for support as you sneeze or cough. Or just put your hands on your knees, bend your knees a bit, and keep your back as straight as possible. 

3. Strengthen Your Back

  • Attempt to readjust your walking posture to accommodate your back's neutral position. Walk straight, and lift your breastbone to help keep your head up. Your shoulders should be slightly pulled back and your abdominal muscles tightened. These posture tips should accentuate the natural small hollow in the small of your back. 
  • Use a small backpack instead of a purse or bag. Make sure you place both straps over your shoulders and continue to walk properly. The weight helps strengthen your muscles and posture. 
  • Lie flat on your back, and bend your knees. Make sure you keep your feet flat on the ground. Tighten your abdominal muscles. Hold that position for 5 seconds, then relax for 5 seconds, and repeat. 

For more information, contact Dr Rick J Jaminet PC or a similar medical professional.