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Prevention of low back pain

The lumbar spine is designed in such a way that the torso has the ability to turn and bend in different directions without turning the legs along with the torso. This is an extremely mobile area of the joints and muscle corset of the spine. And this fact entails frequent injuries to the lumbar region. Pain in the lumbar region is a very common occurrence if there are prerequisites for its occurrence. The pain in the lumbar region can have many causes:

strain of the lumbar muscles due to excessive strain or an unsuccessful turn of the torso;
myositis of the lumbar muscles;
compression of nerve endings in the lumbar spine;
lumbar intervertebral disc injury;
violation of the curvature of the spinal column in the lumbar region (postural disorder);
a normal blow due to an unfortunate fall
and other reasons.

Some factors that cause the development of lower back pain can be avoided. For these purposes, there are several rules for preventing lower back pain.

Lifting weights always carries the risk of straining the lumbar muscles or pinching the spinal nerve endings. To avoid this, when lifting weights, do not bend over with your entire torso, but squat and rise with the heavy object, keeping your back straight.

When lifting any kind of weight, it is always necessary to distribute the weight of the heavy object between both hands, then the load on the spinal column will be symmetrical.

Squatting low without regular exercise can also cause lower back pain. To prevent this from happening, try to keep your knees at or above your hips when squatting. Otherwise, it is better to use a low stool or a thick book to sit on.

High heels always change your posture, but not for the better in terms of endurance and proper spine alignment. The spine begins to change its curve to maintain balance with the high instep of the foot on the heel. In order to avoid unnecessary injuries to the lumbar region due to excessive curvature of the spine when wearing high heels, it is necessary to switch to shoes without heels or to shoes with a solid sole in the form of a platform during the day.

Pain in the lower back can be caused not only by walking or other vertical body positions, but also in the "lying down" position. In a dream, a person may not control the rotation of the torso. And in a half-asleep state, you can unsuccessfully get out of bed, which can cause an injury in the lumbar region. To prevent such types of possible damage to the health of the lower back, when preparing for sleep, it is necessary to take the "side" position with legs bent at the knees and hips slightly pulled to the stomach or with one leg bent at the knee and the other pulled by the hip to the stomach. This position of the legs in relation to the torso in a horizontal body position relieves the lumbar region, which is very useful to do at night.

The comfort of sleeping or simply lying on your back without putting pressure on the lumbar spine can be increased by placing a rolled-up blanket, a small pillow or a soft toy of the appropriate size under your knees. This technique reduces the curvature of the lumbar spine. But lying on your stomach has the opposite effect, increasing the tension in the lumbar region.

A mattress that is too soft can cause unnecessary sagging of the spine in the lumbar region, which in turn can result in lower back pain. For this reason, the mattress or sofa cushions should have a sufficiently tight tension or dense padding.

To prevent lower back pain, you should get out of bed from a lying position with caution. To do this, in the lying position, turn on your side, lean on the forearm of the arm that is under your side, and lift yourself up using the muscles of this arm, leaning on it. Your knees should be slightly bent. It is important to remember that when changing your body position from a lying position to a vertical position, the spine begins to bend in several places, including in the lumbar region, and this should be avoided if possible.

If it does happen that pain in the lumbar region begins to develop, it is necessary to do an exercise for prevention, in which, in the "lying" position, pull your knees to your stomach and lie in this position for as long as possible. You can rock slightly in this position if there is no acute pain in the lower back.