Tom Willemann Health Tips

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Lower back pain prevention tips

Nine out of every ten people suffer from lower back pain making it the most common reason to meet the doctor. Back pain may start with a slight discomfort and ache to severe back ache that can cause immobility too. The pain may be triggered due to numerous reasons like a past accidental injury or a sprain, medical condition like arthritis or spinal stenosis, being overweight or sedentary lifestyle, some vitamin deficiency etc. Medical attention becomes necessary if the pain does not subside in a few days or weeks. However, these are a few lower back pain prevention tips that can keep you away from medications and therapies provided you follow them honestly:
Regular physical activity: Regular exercise is the best way to prevent your lower back pain as it relieves muscle tension and comforts inflammation. Though rest is recommended for a day or two, but make sure that you start with some light exercises and stretches to help prevent the pain.
Check your weight: Every pound has an impact on your body, specially your mid-region. Excess weight can put strain on your lower back making the pain even worse. Make sure that you body weight stays within 10 pounds of your perfect body weight to prevent back pain.
Stop smoking: Smoking causes an obstruction of the flow of nutrient rich blood in the spinal discs. Smokers are more prone to lower back pain than a non-smoker.
Check your posture: Sitting straight on chair having a low or straight back support is highly recommended if you suffer lower back pain. Make sure your knees are at a higher level than you hips when you sit. You can place a stool under your foot if required. Sit with head straight and stomach slightly pressed in.   
Sleep in a proper posture: Wrong sleeping position can aggravate lower back pain. An ideal sleeping position is to sleep on your sides with knees pulled up a bit towards your chest will have considerable effect on your back pain. If you sleep on your back, place a pillow under your knees and one below the back. Avoid sleeping on your stomach as it aggravates the pain.
Pay attention on how you lift: First of, do not strain your body by lifting more than your limit. Never bend from your waist and pull up heavy objects. Squat down, tighten your stomach muscles and hold the heavy object closer to you and stand up. Make sure your body doesn’t twist and your feet are tightly gripped on the ground. It is better to push the heavy object if you can.    
Wear low heel and comfortable shoes: High heels shift the center of gravity of your body and put pressure on your back. On inch heel is fine, but if you are travelling long distance by foot make sure you wear low heeled to flat and comfortable footwear to avoid lower back pain.
Pick the right briefcase or handbag: If your work requires a lot of traveling, pay attention to the type of handbag or briefcase you carry. It should have a wide strap that is adjustable to pass over your head and sits at a comfortable height. This way, the weight is distributed evenly across the body preventing pain issues on your lower back. If the bag is heavy, switch the sides frequently so that there is no excess strain on one side of your body.   
Experiencing lower back pain and live in Wyckoff?  Contact Apex today & schedule your FREE physical therapy assessment!

Tom Willemann

Tom Willemann

Tom Willemann is a premier physical therapist based out of Bergen County, New Jersey. He holds an MS in physical therapy from the University of Miami, is credentialed in the world-renowned McKenzie Method of Mechanical Diagnosis and Therapy (MDT), and holds an OCS (Orthopedic Clinical Specialist) certification. As of 2018, there are approximately 14,000 ABPTS certified specialists in the nation and less than 400 of them are located in the state of New Jersey. Tom is the owner and director of Apex Orthopedic Rehabilitation in Paramus. He opened the clinic, which specializes in spine and sports injury prevention, in 2004 after many years of experience in the field. Tom’s caring interest in others and his strong belief in continuity of care, combined with his clinic’s ability to find solutions for the most difficult orthopedic problems, have earned Apex Orthopedic Rehabilitation its excellent reputation with patients and medical professionals in northeastern New Jersey and beyond. A true “family man,” Tom takes pride in his clinic’s warm and welcoming environment.
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