Low back pain is the second most common cause of disability in adults. It is estimated that as much as 80% of the population experience back pain in some form during their life.

If you’re one of those people, it helps to know you’re not alone. You’ll also be pleased to know there are several steps you can take to help reduce or even eliminate back pain:

• Weight Management

Being overweight places additional strain on all your bones and muscles. As your back is the main supporting mechanism for your muscles, it is understandable that this takes the greatest strain and starts to ache.

This is a particularly topical issue as obesity continues to rise. If you are overweight, take action today and start losing weight by eating more healthily.

• Posture Counts

Over time, a poor posture will cause you to have back problems. While your body is excellent at adapting this can have a negative effect.

For example, if you constantly sit hunched over a computer your back will start to become hunched. This will create back pain as your back is forced into an unnatural position.

• Exercise Can Help

There are an array of exercises that can help to strengthen your core and your back. These range from planks to hip lifts and even the kneeling extension.

Start adding these into your daily routine to improve the strength of your back and prevent issues from occurring.

• Bend Your Knees When Lifting

When you lift a heavy weight without bending your knees, you place a huge amount of strain on your back. This can permanently damage it.

Always bend your knees and keep your back straight; this will make sure the load is carried by your leg muscles, not your back.

• Treat Yourself To A Massage

If you start to feel back pain, then a massage can help to alleviate any inflammation before it becomes an issue.

In fact, it is a good idea to invest in a high-quality massage chair, compare the best here.

• Avoid Sitting For Long Periods

Many people are tied to a desk job that involves sitting for extended periods of time.

If this is you, then you need to ensure that you take a break periodically and stretch your legs; walking for just a minute or two can make a big difference.

• Avoid Emotional & Physical Stress

We live in a stressful world; it is difficult to avoid it. However, research shows that all types of stress can be detrimental to your health.

You need to evaluate your lifestyle and take any steps you can to avoid stressful situations or deal with them differently.

This is good for your overall health as well as your back.

• Seek Professional Help

If you’re suffering from back pain, it is important to see a professional. They can assess the damage and give you a dedicated exercise routine to help it heal.

Exercises you find on the internet may not help you; check with a professional first.

• Eat Right

Calcium is essential for strong bones. If you don’t think you’re getting enough from the food you eat, then it’s time t take supplements.

It’s a good idea to combine the calcium with a good multi-vitamin to boost your overall health and immunity.

• Check Your Bag

If your bag weighs more than 10% of your body weight, then you’re placing too big a stress on your spine daily.

Take a look at what is in there and ditch the unnecessary items.

If there are none, you need a bag with wheels or a different job.

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