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According to the World Health Organization (WHO), 80% of the world’s population will experience lower back pain (LBP). The causes of LBP range from injuries to the spine, muscles or ligaments to poor muscle tone and joint problems.

Dr. Lauren Tapp, Georgia Gwinnett College’s associate professor of exercise science and Exercise Science and Physical Education Department chair, said that one aspect of daily life is a contributing culprit to lower back pain – how we sit.

“One of the biggest causes of chronic lower back pain has to do with how much sitting we do each day,” said Tapp. “A lot of jobs are sedentary in nature, and most people don’t practice good sitting posture. It’s important to take breaks, stand up and move if you spend a lot of time sitting.”

For those whose jobs are physical in nature, Tapp said much of the same precautions are true. When lifting items, she said it’s important to use the correct technique, which means bending your knees and keeping you back straight. Additionally, she said it’s good to take advantage of available equipment designed to help move heavy objects.

Good posture also helps prevent problems when doing everyday activities outside of exercise.

“A common scenario resulting in an acute injury can be as mundane as picking up a basket of laundry, twisting and then putting it on a counter,” said Tapp. “When extending and then twisting at the same time, we can pull a muscle or displace a spinal disk, leading to sometimes debilitating lower back pain.”

During winter months, many have prepared their homes for colder temperatures. Some of those activities may include cleaning gutters or replacing insulation around doors and windows. Other examples may also include taking down holiday lawn displays, lights and interior decorations. All of these activities, said Tapp, can lead to lower back pain.

There are several ways to help reduce your risk of lower back pain, like maintaining a healthy weight and performing daily mobility and/or strengthening exercises.

“There are plenty of exercises you can do at home using your body weight that will help strengthen your back muscles,” said Tapp. “The key is to not overdo it. More is not necessarily better.”

Some home exercises that Tapp recommended include the Cat Cow, Kneeling Supermans or Bird Dogs, and Prone Back Extensions. The Cat Cow stretch involves two yoga poses that stretch the back, neck and abdomen. It helps improve spinal flexibility. The Kneeling Superman or Bird Dogs helps strengthen the back. Like its name, it’s done on all fours and alternating extending the arms and legs with the right arm, left leg, and then the left arm, right leg. Prone back extensions can help improve posture and range of motion in the lower back. They are done by lying on your stomach, extending both arms back and raising your chest.

Tapp recommended that before starting any exercise regimen, seek professional advice.