3 Ways to Protect Your Lower Back and Prevent Pain

Food that Alleviate Back Pain in Los Angeles, CA

Your lower back does more than you might think. It’s the area of your body that absorbs much of the impact from your daily motions. Despite having some degree of flexibility, your lower back is an especially vulnerable part of your spine that’s susceptible to injury. Taking steps to protect it can reduce this risk and prevent the need for Beverly Hills back surgery.

1. Take Breaks from Sitting

Sitting in one position for too long places added stress on the muscles, ligaments, and joints that support your lower back. Follow the 20-minute rule (the amount of time the body can stay in the same position without irritating muscles) and make an effort to periodically get up and stretch. Further ease back pain related to sitting by:

  • Switching from sitting to standing positions
  • Using ergonomically designed chairs
  • Watching your posture as you sit

2. Choose Spine-Friendly Exercises

The large paired muscles and flexor muscles that support your lower back are susceptible to strain. High-intensity workouts can be just as taxing on back-supporting muscles. Keep muscles strong without risking lower back pain by opting for low-impact aerobic exercises or activities instead, including:

  • Casual or brisk walking
  • Water-based exercises or water therapy
  • Workouts on elliptical trainers or step machines
  • Stationary bicycling

3. Make Healthy Food Choices

Carrying extra weight can place added strain on your lower back. Even if you’re not overweight, certain foods provide essential nutrients your bones, joints, and muscles need. Instead of processed foods and goodies high in sugar and saturated fats, adopt a diet that includes:

  • Lean meats like turkey, beef, and pork
  • Fish rich in omega-3 fatty acids like salmon and tuna
  • Green, leafy vegetables
  • Whole grains
  • Vitamin-rich fruits, especially those with A, D, and C vitamins

Several factors can contribute to lower back pain. Most of the time the culprit is muscle strain, in which case applying heat or ice usually provides relief. See a board-certified back doctor in Beverly Hills for any back pain that stays around longer than a few days or becomes more bothersome.

For additional tips on easy ways to protect your lower back, get in touch with the spinal surgery experts at The Spine Institute. We specialize in spinal fusion and decompression procedures like the laminectomy surgery Beverly Hills residents sometimes need. To learn more and to schedule an appointment, call 310-828-7757 today.