Women and men are aware that minor aches and discomforts are common in the aging process. A knee that is swollen up in the rain or an injury from a previous sport which still causes periodic discomfort might not be anything to be concerned about, however more serious conditions like chronic back pain may be so severe that it is advisable for people to take all measures to delay or avoid the onset of it.

“Millions of instances of back pain that are chronic are likely to go unnoticed. It’s because a lot of people view back pain as a normal result of aging, and some aren’t eligible for medical treatment, making it difficult to determine how widespread the condition is” says a press release. But research from the Global Burden of Disease Study 2017 found that 577 million people around the world suffer from lower back pain, also known as LBP.

The prevalence of back pain should not suggest that long-term back pain is inevitable. Actually, a variety of methods can be used to stop back pain, and all the negative outcomes that go from it.

* Get active. It is recommended to exercise regularly. Office of Disease Prevention and Health Promotion says that physical exercise can strengthen the back and decreases the chance of developing back pain. The ODPHP suggests that people engage in stretching and back-strengthening exercises at least twice each week. Personal trainers or chiropractors may suggest safe exercises for back strengthening which according to the Mayo Clinic notes include the bridge exercise as well as the shoulder blade squeeze. The types of stretching that people can do include the knee-to-chest stretch the lower back rotational stretch as well as the cat stretch.

• Try new workout routines. People who are used to strength training which involves dumbbells or circuit training machines must be aware that there are other options to build strength and strengthen back muscles while strengthening the back. For instance, studies have demonstrated the benefits of Pilates to increase the strength of the core muscles, particularly the muscles that are located on the back of your lower. Additionally the ODPHP recommends yoga to those who wish to strengthen their back muscles and reduce their risk of back discomfort. Numerous fitness centers have long ago recognized the benefits of yoga and pilates, and have now included both method in their classes.

Get your posture in order. Another method of avoiding back discomfort is to put in a concerted effort to maintain a good posture. The ODPHP recommends that people avoid slumping when sitting and standing and to stand straight with their head elevated and shoulders back. If sitting, make sure to sit with your an upright back against the back of the chair , and feet placed flat on the floor. If you are able you can keep your the knees slightly higher than the hips when you sit. Alternate between standing and sitting to avoid sitting in one position all day.

* Lift properly. A poor technique for lifting objects even those which are not particularly heavy, could cause back discomfort. When lifting objects use your legs , not your back. The ODPHP recommends that people maintain their backs straight and bent at the hips or knees when lifting things. Avoid lifting heavy objects without assistance.

Despite its frequent appearance however, back pain isn’t an automatic occurrence. There are a myriad of ways to keep in mind in order to avoid joining the millions of people around the globe that suffer from back pain each day.