Tip_EN

Get more exercise, as experts now know that regular physical activity can help ease inflammation and
muscleyour
Watch tension,weight,and asrelieve
extrabackpounds,pain.especially in the midsection, can worsen back pain by shifting center of
gravity and straining the lower back.
Try sleeping on your side with your knees pulled up slightly toward your chest, as it is sometimes suggested
in order
Talk withtoyour relieve
doctorback pain.the best sleeping position if you’re prone to back pain, in order to help avoid
about
future discomfort.
Pay attention to your posture, and choose a chair with a straight back or low-back support, as it is the best
for preventing
Keep your knees backa bitpain.
higher than your hips while seated, and try to prop your feet on a stool if you need to,
in order to ward off
When seated for long periods back pain.of time, if possible, rest one foot on a stool and switch feet every five to 15
minutes, in order
When picking something up, to avoid backbendpain.
your knees and squat, pull stomach muscles in and hold object close to
the
Stick to a one-inch heel, if you have toback
body as you stand up, to prevent pain. bring along a pair of low-heeled shoes to wear if you
go higher,
become uncomfortable, to prevent back pain.
Lighten your wallet if you’re going to be sitting for a long period of time, as sitting on an overstuffed wallet
may acause
Pick handbag discomfort
or briefcaseand backthatpain.
has a strap on the opposite shoulder of the bag, to distribute the weight
more evenly and keep
When carrying a heavy bag without your back pain-free.
straps, switch hands frequently to avoid putting all the stress on one
side of the body, and prevent
Periodically purge bags, cases and backpacks back pain. of things you don't need to lighten the load, and limit strain on
the back that may cause back pain.
Practice low-impact exercises, such as brisk walking or swimming, as it helps keep your joints fluid and help
prevent
Practice back pain.as it prevents back pain by keeping your weight down, as being overweight can put
exercise,
unwanted
Maintain good added strain
eating on your
habits, as itback.
helps you maintain a healthy weight, and also avoid putting unnecessary
stress on your body, lowering
Eat a diet of fresh fruits and vegetables back pain.and lean meats, to keep your digestive tract on track, as it will help
maintain
Put a pillow your spine,
under andlower
your avoidabdomen
pain. if you must sleep on your stomach, to help take stress off your back
and ward off possible back pain.
Work at an ergonomically correct workstation, and break up long periods in front of the computer with
stretching
Practice exercises,
activities thattohelp
avoid youback pain.stress, such as yoga, breathing or meditation, as they will also help
reduce
prevent any back pain.
Get the right mattress, as a firmer mattress is usually the best for your back and can help prevent you from
having
Consider back pain.of bed where partners can choose a different level of support, as this can help keep both
a type
sides
Keep comfortable
your bed in shape, and back as ifpain-free.
you’re waking up stiff and sore, you might be putting a lot of pressure on the
mattress and have back pain.
Consider changing your mattress if it is at more than 5 to 7 years old, as this can make it uncomfortable and
lead
Take to back ifpain.
breaks you have a long trip ahead of you, and stop about every hour to stand, stretch, and
redistribute
Position youryour weightproperly,
computer to ward off sit back
at eyepain.
level to your screen, so that you don’t have to look too far down
or up to work, to prevent back pain.
Position your knees at 90 degrees and your spine at a neutral posture, as that’s the right position to stay free
from
Use aback pain.when sitting, as it makes it easier to rest on the sit bones deep in your glutes, which helps
footrest
unload
Take a break,spine
your everyand 45-50avoid back pain.
minutes, get up for a few minutes to stretch and walk around, in order to help
avoid any back pain.
Make sure to check severe back pain after a fall or injury with your health care professional, in order to get
proper
Consider recovery.
trying yoga if your low back pain doesn't go away with time, as it has been known to alleviate and
lessen the symptoms. about spinal manipulation by applying pressure with their hands to bones and
Talk to a chiropractor
surrounding
Consider getting tissues, to treat as
a massage, low it back pain. chronic low back pain, especially when combined with exercise
may relieve
and
Try astretching.
rehabilitation program if back pain has left you inactive for a long time, as it can help strengthen
muscles
Talk to a and get back
physical to daily
therapist, asactivities.
they can guide you through stretches, strength exercises, that will help you be
fitter without straining your back.
Talk with your doctor about the best sleeping position if you’re prone to back pain, in order to find the right
one
Try toforengage
you and yourstayabs back pain support
to help free. your back when lifting weights, as improper bending and lifting can
cause
Pull back
your injury.
navel toward your spine and pull the sides of your abs inward, as it strengthens and supports your
back,
Get up and move back
warding off at leastpain.
once every 20 minutes, and when you answer the phone, stand up to stretch and
change positions to
Hold reading material at eye help wardlevel,
off back
when pain.
sitting or standing, rather than bending over, to keep your spine
properly aligned and avoid back pain.
See a medical professional if your back pain keeps coming back, as you may have begun to rupture a disc or
have an injury
Lift safely, that may
by using your require treatment.
legs to spare your back, and bend your knees and tighten your abdominal muscles,
to help prevent back pain.
Drink plenty of water, as it keeps us fluid, rather than stiff, and enhances the height of intervertebral disks,
which
Practice can limit back
exercises to pain.
strengthen the abdominal muscles, as it can help to avoid back pain and keep the
muscles of the spine
Include stretching in your strong. fitness program to avoid back stiffness, which causes pain and can even result in
back injury.
Maintain a healthy weight, as it avoids compression and loading of the intervertebral disks, prevents
posturalpractice
Always abnormalities,
stretching andafter
limits back pain.as it helps to balance action of muscles, enhancing ideal
a workout,
alignment,
Warm up 5-10 minutes prior to anback
and relieving joint and strain.
exercise session, to acclimate muscles to a more intense activity level to
prevent back injury, and therefore, pain.
Force yourself to get up as much as your work environment will permit, as sitting compresses the disks,
leading
Wear flat toshoes
disk and withback problems.
cushioned soles as they can help reduce the pressure on your back, therefore helping
to prevent back pain.
Correctly position your wing mirrors when driving, as it will prevent you from having to twist around, which
can cause back pain.
Stand upright, with your head facing forward and your back straight, as this posture can help ward off back
pain
Placeby balancing
a firm boardyour on topweight
of the evenly.
base of your bed and under the mattress if your mattress is too soft, to help
prevent back pain.
Get your children a well-designed backpack for, and make sure it is worn over both shoulders to distribute
the weight
When evenlyatand
you stand theprevent back pain.
sink, brushing your teeth, place a hand on the countertop to try support your back
and prevent back pain.
Include vitamin K rich foods, like broccoli, spinach, and other dark leafy greens, as they help calcium deposit
in the your
Cross bones, legs,lowering back pain risk.
as by alternately crossing a leg if sitting for long hours in a particular place helps move back
and hip muscles, preventing pain.
Place regularly used household items on easily accessible shelves, as it can help avoid bending and
stretching
Consider doing movements, warding
a short walk off back
to warm pain. beginning to shovel snow, as this can help prevent muscle
up before
strain
Alwaysand carryback yourpain.
laundry basket in front of you, not resting on one hip, in order to avoid back muscle strain
and further pain.
Don't move something that weighs more than 20% of your body weight, as lifting too much weight can lead
to back
Stash theinjury.
skinny jeans, as clothing so tight that it interferes with bending, sitting, or walking can contribute
to aggravating
Don't bend over back
from pain.
the waist to lift heavy objects, as this can put additional strain on the back and cause
lower back pain.
Don't twist your body while lifting, and if you can, push rather than pull heavy objects, as pushing is easier
on
Trythe back and
to avoid highcan prevent
heels, no morebackthanpain.one inch, as they can shift your center of gravity and strain your lower
back, which can result in back pain.
Avoid pump or wedge with steep slope as it will throw your body forward. This can create balance and low
back
Forget problems.
about back braces, as back supports can be helpful after certain surgery, but there is not much
evidence
Avoid being that they helpaschronic
sedentary back pain.
if you aren't in good shape, you're more likely to hurt your back and feel pain
when you do even simple movements.
Don't slouch over the computers or telephones when texting, as this can damage your back and it could lead
to additional
Reduce stress,back pain. under stress can impact your back health by tensing your muscles, and constant
as being
tension
Don't push of this
yourkindseatcanso cause
far back back pain.
that you have to lean and hunch forward to reach the steering wheel when
driving, as it can cause back pain.
Don't be sitting on an overstuffed wallet for a prolonged period (while driving, for example), as it may cause
discomfort
Don't overdo and back
it at thepain.
gym or golf course, as this is one of the most common causes of overextended
muscles leading to
Avoid smoking, as it narrows low back pain.
blood vessels which result in less oxygen reaching the spine, making you more
susceptible to back
Don't hold an object very far injury andaway
pain.from your body, and try to keep the object close to you, as this can help
lessen the stress
Avoid having yourtomindyourrunning
back. on auto-pilot and focus on what you're doing in the gym, as this could lead
to back pain.
Avoid sitting and leaning forward, as it locks your pelvis and flex the spine, putting pressure on the front of
the vertebrae,
Try to avoid leaning causing back
over pain.or table to work, as this will make your spine curve and may cause back pain
a desk
in the future.
Try to avoid sudden movements as much as possible, as they can cause muscle strain and can lead to
developing
Try to reduce back anypain.
stress, anxiety and tension by practicing meditation or yoga, as stress can cause or worsen
back pain.
Don't sit on a low soft couch with a deep seat, as it will force you to sit with hips lower than knees and will
round your back,
Avoid arching causing
forward andback pain.
exaggerating the curve of the spine while sitting, as this makes you put more
pressure on your discs and cause back pain.
Do not place your legs straight out in front of you while sitting, like when sitting in the bath tub, as it can
cause
Try to unwanted
avoid half bent back positions,
pain. as this movement can put stress to the back muscles and can cause future
back pain to appear.
Cut down your intake of stimulants, such as coffee, as it may help reduce your stress level, which can
contribute
Make sure to your ward off back
pillow doesn't pain.
raise your head out of alignment with your spine while lying down, as this can
cause back pain.
Don't carry a purse or briefcase that weights more than 10% of your weight, as a bag that is too heavy can
cause unwanted
Make sure back pain.
your pillow doesn't curve up toward your shoulder if you're a side sleeper, as this can cause you
to develop back pain.
Don't sleep on your stomach, as if you sleep on your belly,the lower back is compressed all night long, which
can
Avoidcause you to
sleeping onwake up with
the side withback pain.
one leg up higher than the other, as it twists the pelvis for as long as you
maintain
If you smoke,the shape,
quit, ascausing
smoking back pain. blood flow to the lower spine and causes the spinal discs to
reduces
degenerate,
Avoid undueleading to back pain.
strain, whether sitting, standing or sleeping, in order to maintain strength and flexibility and
prevent back injury.
Don't smoke, as smoking increases risk of osteoporosis, which can lead to a weaker spine and therefore, to
developing back pain.
Try to lose weight after pregnancy and strengthen key postural and abdominal muscles, as it is weakened
and
Avoid activitiesto
stretched, prevent
during whichback youpain.
have to bend over in the early morning, in order to significantly reduce the
number of days of having back pain.
Avoid poor lifting and carrying techniques, as they are the most common and most avoidable causes of back
injury and pain.
Avoid heavy lifting at all costs if you have back pain, and always lift using your leg muscles and not your back
muscles,
Lose extra pounds,asfurther
to prevent inchespain.around your belly makes the pelvis tilt forward, and out of alignment, and cause
extra strain and pain
Avoid tight hamstrings, and on youralways
lower stretch
back. them after exercise to avoid putting pressure on your back, as it
cause wearing
Avoid low backmore pain. than 10 cm high heels, as they throw the body off balance and increase the stress on
knees,
Don't pull, insteadlower
ankles and push, back,
as youcausing
are muchpain.
more likely to slip and strain the muscles or ligaments in your back
when you are pulling a heavy object.
Don't do too much, as a combination of physical movements, like bending and twisting, can put pressure on
your
Don'tspine,
use a which can cause
work surface toobacklow, pain.
as it requires you to bend over, or too high, and it makes you raise your
shoulders,
Don't lift objects away from your pain.
which can cause back body with arms outstretched, as this can cause back muscle strain and
result in back pain.
Reduce stress, as it has been shown to affect low back pain by causing muscular tension and sometimes
spasm to back
Avoid toe muscles.
touches, as they put stress on the disks and ligaments in your spine and can overstretch your
lower back muscles,
Avoid sit-ups if you have causing
lower lower
backback pain.
pain, as they tend to put a lot of pressure on the discs in your spine, and
can worsen
Avoid running pain.
if your lower back is actively hurting you, as it can make the impact when running hurt your
back
Don’tand
justcause backif pain.
lie there you have back pain, as taking to your bed for more than a day or two may actually
make
Try to avoid any pain
your back sportssymptoms
that make worse.
you bend or strain your back in any way if it is injured, like tennis or
soccer, as it can worsen back pain.
Don't rush back to the activity which caused the back pain, even when you feel much better, as it may only
make
While the painup,
getting re-appear.
do not bend forward at your hip, instead move ahead in your seat, apply pressure on the
legs, and then stand
Try to avoid constipation up, toif avoid back pain.
at all possible, as the lower back muscles are easily strained when extra effort is
required, and can cause back pain.
Do not get up from your bed with a start, instead take your time, stretch a little in the bed if you can, in
order to help
Don't be preventwarrior,
a weekend back pain.as if you play a competitive sport once a week or on weekends, it may cause
back injury due to weak
Don't lift objects more than unconditioned muscles.
chest high, and avoid overhead presses while your back is sore, in order to
prevent further back discomfort.
Don't jog with back pain, while jogging is a great aerobic exercise, high impact exercises can be jarring to
your
Don'tback,
do anyand causethat
stretch pain.requires you to touch your toes with your legs straight, as this can be harmful to
your already sore back
Avoid trying to cut somethingmuscles. too high, as you’ll most likely over-reach, which isn’t healthy for your spine
and can cause back pain.
Don't overfill a wheelbarrow, and bend at the knees and keep your body in alignment and the barrow close
to your body, to avoid back pain.
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