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Nearly 80 percent of adults in the country will experience at least one episode of back pain at some point. It is the most commonly reported form of chronic pain. Over 85 percent of reports of back pain do not list a direct cause. Some known causes and frequent contributing factors are poor working conditions, inactivity and bad posture. Many of these issues can be mitigated through proper spinal alignment, ergonomic workstations and other lifestyle changes. Anyone experiencing back pain on a regular basis will want to take several steps in order to address the problem.
Move Regularly
One of the leading causes of back and muscle pain is inactivity. This could mean sitting in an office for hours every day or spending each night sitting and watching television. It is important to move regularly. Simply standing and walking around for a few minutes every 10 to 15 minutes will keep the muscles loose and the spine aligned. Sitting for long periods without moving will lead to poor posture and stiff muscles. Stretching can be performed regularly even while sitting. Stretching the arms, legs and waist are all essential for preventing back pain during the day.
Posture And Positioning
Poor posture means that the body is coming to rest in a position that places stress on the muscles and that moves the spine out of alignment. Hunching over a computer terminal or working in an awkward bent position are both examples of bad posture. Maintaining bad posture every day has a cumulative negative effect on the body that will cause increasing amounts of back and muscle pain. Physiotherapy services are usually required to relieve this pain once it starts. The best way to avoid bad posture is to arrange work and home conditions to be ergonomically correct. Chairs need to be positioned so the feet are flat on the ground. The arms should be level while typing. The elbows should be even with the hands and free to move while typing as well. This will relieve tension on the shoulders and back.
Supportive Bedding
Back pain can result from poor bedding or awkward sleeping positions. One of the best ways to help prevent this type of back pain is to sleep on a supportive mattress that conforms to the shape of the body. An overly hard mattress could force the spine into a painful position for hours every single night. A mattress that provides support will allow the body to come to rest so that the spine maintains the correct curvature to prevent stress and pain. Another way to deal with back pain caused by sleep is to use specially shaped pillows for the lower back, legs or neck that keep the spine aligned correctly.
Exercise And Therapy
Anyone who cannot avoid sitting or standing for long periods of time each day should exercise regularly and visit physiotherapy services when needed. Exercise is important because it helps to promote good posture. It also builds the strength of the bones and muscles in the back and abdomen making them more resistant to strains and pains after a long day in a single position. Physiotherapy services are an effective way to relieve stress once a week or once a month in order to improve range of motion and prevent chronic pain.
