Low back pain or lumbago affects over 3 million people per year, peak age is 19 years old to 80+. Typically low back pain is caused by injury to a muscle (strain), or ligament (sprain). Common causes include improper lifting, poor posture (repetitive strain), lack of regular exercise, arthritis, fracture, injured spinal disc.
If you experience low back pain over a two week period, experience leg weakness, numbness, tingling in the legs, feet or hamstrings see your primary care doctor or chiropractor immediately.
Preventing Low Back Pain
Maintain a healthy diet and weight
- Try cooking your own meals, eating smaller portions, eat early (not eating after 6:30pm so you have a minimum of 12 hours before your first meal of the day), http://www.mensfitness.com/weight-loss/burn-fat-fast/miracle-12-hour-fast
Drink more water.
Avoid prolonged inactivity
Take three to four micro-breaks when sitting (30-40 second stretches for the hips, low back, possibly look at a sit-stand desk or desk top at work,
- Warm up and stretch before physical activity
such as walking, hiking, gardening. Think dynamic stretching such as partial lunges, squat-rises, runners stretch, hamstring stretch, gluteal stretches.
- Wear comfortable low heel shoes
- Sleep on mattress that is a medium firmness
This will minimize improper curve in the spine while sleeping. Use a pillow between the knees,
- Lift with your knees and do not twist the spine when lifting