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There
is no clear evidence that you can prevent low back pain. Nearly everyone
experiences it at some time. But there are some things you can do to help
prevent low back pain. And they can prepare you for faster recovery if you do
have low back pain. Some of them also have added health benefits. Here are some
things you can do:
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Exercise
to keep your back healthy and strong. Exercise programs that include aerobic
conditioning and strengthening exercises can help reduce the recurrence of
low back pain. For more information, see:
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Learn
how to lift objects safely to protect your back. For more information, see:
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Protect
your back while sitting. Standing posture is also important. When you stand,
your ears, shoulders, hips, and knees should be in line with one another.
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Try
different sleeping positions that protect your back. If you sleep on your
side, try putting a pillow between your knees. If you sleep on your back,
use a pillow under your knees. You can also try rolling up a small towel and
using it to support your lower back.
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Wear
low-heeled shoes.
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Maintain
a healthy weight to avoid excess strain on your lower back.
If
you're a smoker, quit. Smoking increases your risk of bone loss (osteoporosis)
and increases your sensitivity to pain. Smoking also interferes with blood
circulation by tightening the arteries, which makes it harder for blood to flow,
and by decreasing the amount of oxygen the red blood cells can carry. Spinal
discs do not have their own blood supply, but receive nutrition in part from the
blood supply to the vertebral bones above and below them. Decreased circulation
may increase the speed of degeneration and/or slow the healing of the discs.
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Eat
a nutritious diet. Getting plenty of calcium, phosphorus, and vitamin D may
help prevent osteoporosis, which can lead to compression fractures and low
back pain.
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Manage
the stress in your life, both at home and at work.
Reference
from Healthwise
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