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7 things you can do to avoid lower back pain

Low back pain is an uncomfortable symptom that can be caused by irritation or deterioration of any of the structures in the lower area of ​​the spine.

Its appearance, often, is of muscular origin, although it can also occur due to the degeneration of intervertebral discs, joint problems,

Although these last cases must be analyzed by a specialist, there are a series of habits and care that reduce the ailment , regardless of its cause.

In fact, these can be incorporated into the daily routine before suffering the problem , since they are key to avoid injuries, contractures and other associated symptoms.

Are you interested in knowing them?

1. Correct body posture

7 things you can do to avoid lower back pain

Do you have a good body posture? Although perhaps you overlook it, something as essential as adopting a good posture, both walking and staying at rest, can reduce the recurrence of back pain.


  • When sitting, be sure to keep your back straight, preferably supported.
  • If you are going to perform an activity of high physical demand, such as lifting heavy objects, bend the knees to give more support to the back.
  • When walking, keep your back straight, shoulders aligned and head forward.

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2. Do physical exercise

The sedentary lifestyle has a lot to do with lumbar pains and that deteriorate the lower area of ​​the spine.

Although inactivity can reduce pain when it is too strong, regular physical exercise is essential to prevent it.


  • Adopt a routine of physical exercise, minimum of 30 minutes, 3 times a week.
  • It combines cardiovascular activities with exercises focused on muscle strengthening.
  • Perform warm-up and stretching exercises.
  • If you have injuries or pain, find out if you can practice swimming.

3. Practice breathing techniques

7 things you can do to avoid lower back pain

Breathing techniques are simple exercises that help improve the transport of oxygen to all cells in the body.

This allows improving , especially in the face of episodes of stress and anxiety.


  • If you have lumbar stress due to stress, look for a quiet and quiet place, and perform a deep and slow breathing, for 5 minutes.
  • Inhale and exhale repeatedly, until you feel more relaxed.

4. Control the weight

Both overweight and obesity can be causing pain in the lower back, in addition to injuries, wear and tear on the discs and other chronic disorders that, later on, can manifest with more severe symptoms.

This is because excess weight overloads the muscles and joints , exceeding the support capabilities of the


  • Adopt a healthy eating plan, low in fat and calories.
  • Perform regular exercise, at least 3 times a week.
  • Consult the doctor to determine if the excess weight is due to reasons other than food (metabolic disorders or thyroid diseases, among others).

5. Avoid smoking

7 things you can do to avoid lower back pain

In addition to suffering serious sequelae in respiratory health, smoking interferes with good circulation and, as a result, reduces oxygenation of the muscles of the lower back.

Cigarette toxins deteriorate the tissues and, in the long term, cause degeneration of the .


  • Seek help to quit as soon as possible.
  • Choose to consume infusions and remedies to relieve the withdrawal syndrome.
  • If you do not smoke, avoid exposing yourself to cigarette smoke.

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6. Sleep well

Having a good quality of sleep is not only key to renew the physical and mental energies, but it is essential to relax the muscles of the lumbar and cervical area.

During the rest period, the rigidity and tension that occurs throughout the day is reduced and, in addition, increases muscle oxygenation.


  • Respect your sleep schedules and make sure you sleep between 7 and 8 hours a day.
  • Remember that, when sleeping, it is also important to maintain good posture.

7. Raise your legs

7 things you can do to avoid lower back pain

After completing a strenuous day, you can raise your legs to relax the lower back and, by the way, in the lower part of the body.

This simple exercise decreases inflammation and helps prevent stiffness and muscle contractures.


  • Lie on a comfortable surface, keeping your back straight and your arms at your sides.
  • Elevate the legs for 3 or 5 minutes and rest.

Do you feel continuous lumbar pain? If this symptom interrupts your days, keep in mind the previous recommendations and start avoiding it with simple and natural practices.

If the pain is persistent, consult a doctor.

7 things you can do to avoid lower back pain