Believe it or not, there are only 3 simple steps to leaving your back pain behind that you need to consider when it comes to finding relief! It is not uncommon to experience a sudden tremendous amount of pain in your lower or even upper back when doing strenuous or repetitive exercises. You may even experience back pain when working long hours, whether this may include lots of movement and bending over (such as in construction or house keeping) or remaining in a particular position for the entire day (such as working in an office). We are all susceptible to back pain during the course of everyday life, but thankfully you no longer have to worry about it ruining your plans if you just follow these 3 simple steps to leaving your back-pain behind!

Step 1: Know Your Limits

If you are employed in a field of work that you know has the potential to deliver back pain, make sure you know your limits. The worst situations of throwing out your back occur when you least expect it. Your aid may be in a particular state of importance (such as lifting a heavy object and a colleague or work partner is relying on your ability to maintain the hold), and you throw your back out, resulting in injury to not only yourself but very likely your work partner. In some recorded cases, this sort of incident has become fatal. Before attempting to lift a heavy load, know how much you can lift beforehand by exercising and testing the weight you can safely lift without putting either yourself or others at risk. Or if you are needed to do repetitive movements that put strain on your back, it is important to remember to schedule regular breaks during your day to allow your back a chance to rest.

Step 2: Support Your Back

I know you've heard it before, but supporting your back still remains one of the biggest safeguards to safe lifting, working or exercising. If you have a genetically weak spine, consider purchasing a supportive back brace to wear during the day. But if you are not prone to back injury, you'll want to remain that way by practicing certain techniques to using your back safely. For example, if you bend over, place a hand on your knee to support the weight of your entire upper body, instead of just leaving your back to do all the work and over-stressing it. Another technique is to try to maintain a straight back, even when bending over. Try to refrain from arching your back! Finally, remember to breath correctly (in when going down) and transfer the strain on your back to your legs because they are stronger! There are many ways to support your back, so pick a few and give your back a little help.

Step 3: Exercise Your Back

Step 3 of our 3 steps to leaving your back-pain behind involves a daily effort to strengthen and stretch your back to prepare it for life's demands! A little bit of exercise for your back a day will continually strengthen it and allow it to handle more than the previous day. Stretch it out too! Try placing your hands high on a wall with your feet about 2 feet away from the base off the wall, and slowly push your chest forward arching your back.

If you care for your back, your back will care for you! Practice good lifting techniques and incorporate daily exercises into your schedule to ensure that you never have to experience the cutting pain in your back again! By following these 3 simple steps to leaving your back-pain behind, you can enjoy life more fully and not suffer from this unfortunate, day-ruining pain.