Tips for Avoid Back Pain

 Find the Best Sleeping Positions
Finding a sleeping position that works for you can help you avoid placing unnecessary strains on your back or neck. Doctors tend to vary when recommending ideal sleep positions, so being guided by your comfort levels and using your own judgement are good accompaniment to his or her advice. About's Sleep Disorders editor, Florence Cardinal, has some great tips for sleep positioning.


Warm Up
For those who exercise, and that should be everyone, warm ups are a must. Warm up means 5-10 minutes of light aerobic activity just prior to the exercise session. The purpose of a warm up is to acclimate the muscles to a more intense activity level gradually enough to prevent injury, and therefore, pain. Recommendations by experts vary as to whether the warm up period should include stretching.


Cool Down
The cool down period after an excercise period must include stretching. During cool down, your muscles are still warm from exercising, and are very receptive to stretching. Stretching will be less painful during cool down, as well. Stretching relieves muscle tightness, which is one cause of back pain. Stretching also helps to balance the action of muscles, enhancing ideal alignment, and relieving joint strain.


Purposely Interupt Long Periods of Sitting
If you sit for long periods of time, force yourself to get up from your chair as much as your work environment will permit. Sitting loads the spine and compresses the disks, leading to disk problems. Slaving over a computer for long periods of time can also cause posture problems, such as kyphosis, and neck problems.

Try a Holistic Approach
Holistic bodywork techniques and systems such as massage therapy, yoga, Pilates, Feldenkrais, Chiropractic, or acupuncture are a great way to keep the structures of your spine tuned up for a lifetime!