How can we Prevent Back Pain?

Updated at: Apr 16, 2012
 How can we Prevent Back Pain?

Back Pain Prevention - Get some simple tips to prevent back pain and know how to avoid bad posture that results in the pain.

Dr Poonam Sachdev
PainWritten by: Dr Poonam SachdevPublished at: Aug 23, 2011

 How can we Prevent Back Pain

If you are experiencing back pain, it is not like you are doomed to live with it forever. The common causes of back pain are simple strain, bad posture---hence the main focus in people with back pain is on measures that can help to prevent back pain. Here are some measures on how to prevent back pain.


Maintain healthy and strong back

  • Doing exercises regularly. Try low-impact aerobic activities which don't strain your back. These increase the strength and endurance of your back muscles and improve their function. Consult your doctor to know which exercises or activities are best for you.
  • Improve abdominal and back muscle strength and flexibility by doing muscle strengthening exercises (core-strengthening exercises). Better muscle strength (of the abdominal and back muscle) helps them to work better and together like a natural protection for your back. Improved flexibility in your hips and upper legs also improves how your back pain.
  • Quittsmoking. Smoking decreases the oxygen levels in the spinal tissues, which slows the healing process.
  • Being at a healthy weight. Being obese or overweight increases the on strain back muscles.


Adopt proper body mechanics

  • Stand smart - stand in a way to maintain a neutral pelvic position. If you have to stand for long periods of time, try to take some of the load off your lower back by placing one foot at a time on a low footstool.
  • Sit smartby preferring seats which provide good lower back support, arm rests and a swivel base. If needed place a small pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips at the same level.
  • Lift smart  by avoiding strain on your back and letting your legs do the work when you have to lift something heavy. Rather than bending your back to lift, bend the knees and keep the back straight and move the knee up and down. If the load is heavy take help rather than adopting awkward.


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