Do you suffer from lower back pain? If so, you are not alone. About 80% of us will experience lower back pain at some point in our lives. Fortunately, lower back pain usually gets better on its own (or that is the hope). Lower back pain is not necessarily a diagnosis; it's a symptom. A symptom of other things that can be wrong with your body or with your lifestyle. But it does not have to be.

You can reduce the chances that you experience lower back pain by making these positive lifestyle changes:

• Eat healthy so you keep your body weight within a healthy range.

• Get regular exercise to keep your back muscles fit and flexible.

• Avoid prolonged sitting.

• When you do sit, maintain good posture.

• Use proper techniques for lifting (lift with your legs rather than your back).

• Avoid frequent bending and twisting. Especially avoid bending, twisting, and lifting at the same time (like shoveling snow).

• Avoid situations where your spine is vibrated for long periods.

• Get enough sleep each day.

• Stop smoking.

Proper Sleep

Sleep is an essential nutrient for our bodies, and where we sleep can make all the difference in your lower back pain. If you are having trouble sleeping or find that you have more pain when waking in the morning, it may be time to consider changing your pillow or mattress.

A good mattress allows you to maintain the same natural spinal alignment that you have when standing. When your body is allowed to rest in its natural position, muscles are relaxed, and sleep is more refreshing. While you may not be able to avoid some occasional lower back pain, knowing what you can do matters. 

Lose Weight (If Needed)

It's estimated that over half of all Americans are overweight. It's important to know that obesity contributes to heart disease development, diabetes, high blood pressure, cancer, and lower back pain. While the spine is designed to carry and distribute the body's weight, excessive weight can put a strain on the lumbar spine. Give your spine a break by shedding those unwanted pounds. 

Get Up and Get Moving

The most important thing you can do to keep your spine healthy and relieves lower back pain is to exercise. The best way to start is to think of an activity that you enjoy and just do it!! Your goal should be to exercise at least 15 minutes each day (more is better, of course, but short intervals are just as effective).

Some examples are:

• Balking

• Jogging

• Biking

• Swimming

Also, include some strength training to keep muscles healthy and strong.

Lift correctly

Lift things with your legs, not your back. Keep your back straight and bend at your knees or hips. Get help if the load is too heavy for you to lift alone. 

Practice Good Posture

Good posture can help prevent lower back pain. To help with your posture, try the following:

• Try not to slouch when standing and sitting.

• Sit up straight with your back against the back of your chair and your feet flat on the floor. If possible, keep your knees slightly higher than your hips.

• Stand tall with your head up and shoulders back.

• If you can, switch between standing and sitting so you aren't in the same position for too long.

• Invest in a lumbar support cushion

While there are so many things that result in lower back pain, it is important to know how to find ways that will provide relief. If you suffer stress or anxiety, visit with your health care provider to discuss ways to manage it because it can contribute to the pain you feel. Ask your health care professional for guidance about steps we've mentioned for preventing lower back pain.