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Back Pain : Prevention Tips for Women


This post is for all you women out there... it turns out that there are some fairly common causes of back pain that are particular to the female gender.  This post might not help you to solve evert back pain issue, but it will give you some food for thought as to why you might be having back pain in the first place...



Many people have a weak core...you know, area of your body from your shoulder to your groin.  In case you did not realize, a strong core is key and there are many types of exercises you can do to keep these muscles in tip top shape.  Sit ups are one example of a core exercise.. the plank or hover is another.  Here is a post I wrote earlier this year about that very subject.

Menstruation is another back pain problem unique to the women of the world.  Often times, women experience menstrual cramps in the back as opposed to the abdomen.  In addition, our bodies secrete a hormone called relaxin just before menstruation.  This hormone makes all the joints in the body more flexible and can wreak havoc on someone who already has back issues.

Women seem to have a knack for trying to carry everything...have you ever seen a mom carrying a baby or a women carrying a heavy handbag?  Often times these people have more weight on one side of their body than the other side.  This imbalance can lead to problems with...you guessed it...back pain! The solution here is approach the art of carrying in a more balanced manner.  Carry one bag of groceries in each arm, or have your toddler on one hip and your handbag on the other...

Pregnancy is another issue that can cause back pain. As a baby grows in the womb, an imbalance issue of a women's body begins..and here again, core training is a good solution.  You can't really do sit ups during pregnancy but there are many other exercises that are suitable which will help.  Talk to your doctor or exercise staff at your gym for more information. If you are planning to become pregnant in the not to distant future,  it's not too early to be doing core training exercises.

Many of us have jobs at which we spend hours at a desk or driving a car.  Spending large blocks of time in these activities, especially if our posture is poor--will lead to back problems at one point or another. It's a good idea to be cognizant of your posture while you are seated, and if possible, take time to get up and walk around every now and again!

Menopause is another culprit unique to the feminine gender.  The bones can change due to shifting hormones, leading to osteoporosis and the characteristic hunched back.  Weight bearing exercise is helpful in this regard.  Diet is important, too.  Have your doctor check your vitamin D level to see if you need to take a supplement; a calcium rich diet is also important.

Just as sitting all day is problematic--standing all day can be an issue as well. Take sit breaks whenever possible if you have a job or do tasks that require a lot of standing.

Sources: Lifescript.com; Everyday Pain Management Ideas; Wikimedia

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