Preventing back pain with exercise

Back pain affects most people at least once in their lifetime. Although most low back pain can get better quickly if you stay active, avoid positions and activities that may increase or cause back pain, it can stay longer in certain people and can become disabling. However, there are effective ways by which we can prevent the common nuisance and it consequences.
The most common cause of back pain is muscle spasm and degeneration of the disks in the spine. An awkward bending or twisting motion of the back can lead to a severe muscle spasm. It can occur after a simple cough or sneeze or during lifting a heavy object.
The best way to prevent back pain is to regularly exercise the back. It is recommended that people should do back strengthening and stretching exercises for 15 minutes at least 2-3 times per week. It makes muscle of back more flexible to help increase range of motion and endurance. Ultimately it relaxes the back and makes back injuries less likely.
But before start an exercise programme, consult a doctor especially if you have accident or history of back problems. Start stretching slowly and avoid sudden movement. When you have stretched it as far as it can comfortably go, hold for 5 seconds and then slowly return to the original position. Do upto 5 repetitions of each exercise unless instructed otherwise by doctor. Expect some soreness when you first begin exercising. Start out with a 2 seconds hold and gradually increase the amount of time until you can comfortably hold for 5 seconds.
You can combine stretching and strengthening exercises with some type of aerobic exercises like bicycling, swimming, walking etc. Breathe slowly and deeply as you exercise. Never stretch to the point where it is no longer comfortable. Do not rush or strain yourself as you exercise. If you feel dizzy, stop exercise and sit down.
Another good way of preventing both back and leg pain is by using good back technique at home and work. People should adopt a straight posture while sitting or standing. People should try not to bend on their back. Rather they should bend at their knees or at hip while lifting objects, trying shoes, putting their socks on or pants.
Losing weight and avoiding accident can also useful in reducing incidence of back pain.
The 4 key things people can do to prevent back pain effectively are:

• Exercise to strengthen back and make it more flexible
• Adopting good body posture and techniques
• Avoiding accident
• Losing weight if you are overweight

Exercise and staying active may relieve low back pain and can help speed your recovery. Stretching and strengthening your stomach, back and leg muscles helps make them less susceptible to injury that can cause back pain. Strong stomach, back and leg muscles also better support your spine, reducing pressure on your spinal discs.
Stay active, stay free from back pain.