AVOIDING BACK PAIN

WHAT CAN I DO TO AVOID BACK PAIN?
Just as you may not know that a tire on your care is out of balance until it begins to vibrate or wear unevenly, you may not know your spine is out of alignment until you feel pain. You can do much to prevent this by being aware of your body, taking care of yourself, and seeing your chiropractor - even if the pain goes away.
Be Aware of Your Body
Even if your back doesn’t bother you, your body can be telling you that your spine is out of alignment. Frequent headaches or neck pain, stiffness or soreness when you wake up, or shoes that wear unevenly can be signs of a problem in your spine. So can having one shoulder or hip that is higher than the other, or feeling pain anytime you move a certain way.

Have Regular Spinal Checkups
Just as you need regular dental exams, you also need regular spinal exams. Early detection of wear and tear on your spine can help prevent permanent injury. Your chiropractor does physical orthopedic (bone and muscle), and neurological (nerve) tests to check the condition of your joints, discs, and spinal nerves. Gently touching and moving your spine helps locate any muscle tightness. If your chiropractor finds a problem, he or she can recommend appropriate treatment and lifestyle changes.

Maintain Good Posture
Remember to keep your ears and shoulders centered over your hips when you sit or stand. When sitting, also be sure to support your lower back. Your chiropractor may have other suggestions for you, too.

Exercise Regularly
Aerobic exercise strengthens your muscles and helps keep your spine flexible. Choose activities you like, such as walking briskly, cycling, or swimming. Build up to 20-30 minutes a day. Be sure to do warm-up exercises first.

Control Stress
Stress can strain your spine. You can’t always avoid stress, but you can learn to control it. Take time to do activities you enjoy. Spend time with people you like. Your chiropractor may have some tips for reducing stress, too.

Eat Well
Eating foods that keep you healthy may help slow spinal problem. Eat lots of fresh fruit, fresh or lightly steamed vegetables, and whole grains. Choose seafood, poultry, and low-fat or nonfat dairy products.