Foraminal Stenosis and Back Pain Prevention Tips

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Our back is a complex structure and because of this there is a multitude of reasons that may contribute and lead to back injuries.

Learning and practicing proper body mechanics may help you avoid damaging your back. Along with practicing safety (lifting, carrying, dropping items) with your back, improving you physical condition may help to improve your chances to avoid back conditions as you add more stability to your trunk by increasing muscular structure in your low back and abdominal areas.

It is also important to note that practicing proper posture and making use of ergonomics will help to keep your back in the position it is meant to be in.

Causes of back injuries

Muscle strain and muscle spasms
The ligaments that attach bone to bone may become sprained
Joint problems may contribute to back pain
If you are not healthy enough or your back muscles are not strong enough, over exerting these muscles can cause back conditions to develop. Shoveling heavy snow or lifting objects that are too heavy and cause strain on your back

Keep your back healthy and strong

Exercise - exercises that don’t add strain to your back or “jolt” your back such as low impact aerobics will help to strengthen and increase endurance in your back which will allow your muscles to function better. For starters Swimming and walking are good activities although you should still consult your doctor to find out which activities would be best for you
Maintain a healthy weight - The more weight that your body carries, the more strain that is being put on your back muscle. To reduce strain on your back muscles, try to lose a few pounds if you are overweight.
Quit smoking - Studies have shown that Spinal tissue in smokers have diminished oxygen levels. The natural healing process is hindered due to this fact.
Muscle strength and flexibility - Conditioning your back muscles through abdominal and back exercises (core strengthening) will help your muscles work together and act as a natural brace for your back. Working on the flexibility of your hips and upper legs will help improve how your back feels by aligning your pelvic bones

Proper body posture and mechanics

Lifting technique - When lifting objects (yes even light objects that may seem trivial) move straight up and down and let your legs do the work instead of your back. Hold your load close to your body while keeping your back straight and only bending at your knees. If the load is heavy or awkward find a partner to help you lift it. Always avoid lifting and twisting simultaneously
Proper sleeping methods - Seeing as on average we spend one third of our day in bed it is important to insure that when we sleep we are not ignoring our body mechanics. In the past people have been recommended to sleep on a firm mattress, but recent studies have shown that using a medium-firm mattress may have better effects. When using pillows for support make sure that the pillow is not forcing your neck up at a severe angle
Proper standing - If you are standing for long periods of time try to keep yourself in a neutral pelvic position. By alternating the placement of one of your feet on a low footstool you will help to take some of the stressful load off of your lower back
Sit properly - A chair with arm rests, a swivel base and good low back support will help to prevent back stress. To maintain your backs natural curve you can try to place a pillow or a rolled towel against the small of your back while sitting. Keeping your knees and hips level is also recommended

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