1.
Stretching: This is the simplest, easiest, and least time consuming way to prevent back injuries, but also very under utilized.
It only takes 5-10 minutes once per day to make a huge difference in your muscles.
It is a misconception that you have to stretch all the time and become super flexible for it to make a difference.
Even a small improvement in flexibility will make a huge difference.
Start slow, stretch slow and begin with just a couple muscles at one time before adding more.
Find a good book on stretching or ask your doctor.
2.
Strength Training: Another misconception is that you have to go to the gym or buy an expensive weight lifting machine to strengthen your back.
Many people don't like going to the gym to get stronger or feel self-conscious when doing it.
The good news is you don't have to go to gym.
There are many simple and quick exercises you can do at home, without weights, in 10 minutes to keep your back strong and healthy.
Exercises using your own body weight or an exercise ball can give you the great workout you need to strengthen back muscles.
Again start slow and don't overdue it the first day.
Many people go all out the first day, become really sore, and never want to do it again.
3.
Maintaining A Proper Weight: Another one that doesn't have to be a complicated as we make it.
Most people hear the word diet and want to run the other way.
It is more about lifestyle change and the change should occur slowly.
In today's fast paced world we hear about people losing 30lbs in 30 days or watch TV shows where contestants are losing 150+ pounds.
That is not the way to lose weight healthfully.
You should try to lose just 1-2 lbs per week with minor diet changes.
Make one small change at a time until you master that change and then make another small change.
Don't try to make huge changes over a short period of time or you are for sure to fail.
4.
Improve Your Posture: When our mothers' told us to sit up straight and not slouch, she didn't want us to look like a slacker.
However, our moms' had the right idea, because poor posture is a major contributor to back pain.
Our spines were not meant to sit or sleep in a slouched or curved position, and doing so puts extra pressure on the spine and surrounding muscles to support our body weight.
Slouching for a few minutes at a time does not hurt our backs, but slouching everyday, hours at a time, and doing so year after year has a huge impact, and our muscles and spine can't hold up under the pressure.
Sleeping with poor posture or without proper support is just as detrimental, because of the amount of time we are in our beds.
Learn to sit up straight, keep your head over your shoulders and not tilted forward, and sleep in a bed that provides proper support.
5.
Get Your Spine Checked: A thorough evaluation can often diagnose spine or disc problems, as well as rule out other potential problems and make sure you are ready to start an exercise program.
This is where a Chiropractor can often help.
Chiropractic adjustments to spinal and extremity joints return function to the joint & reduce the reoccurence of symptoms.
A Chiropractor can also help set help an exercise program tailored to you and your body.
There are many myths about chiropractic that are misconceptions started when very little was known about the profession.
Now with many years of research, chiropractic has been shown to be very helpful with muscle and spine conditions.
Find a good chiropractor that you like and is knowledgeable on prevention and you will be happy you did.
These tips are not new, but hopefully you can look at them with a different perspective then you have before and start making the changes the proper way.
Take your time.
Go slow.
Make gradual changes.
Body builders didn't get big muscles overnight, it took many years.
If you can make small changes, one at a time, slowly over time, until they become part of your daily routine, your chances of success will go up exponentially.