7 Ways to Prevent Back Pain

Back pain significantly reduces quality of life, making it difficult to accomplish tasks and engage in activities that you love. Most back pain is associated with strain, structural problems, movements, posture, trauma, or existing medical conditions. You can protect your back and spine from injury and pain through these simple but effective tips.

  1. Exercise to strengthen your back

Regular physical exercises that include yoga, swimming, or moderate-intensity aerobics for at least 150 minutes a week can help strengthen and stretch your back muscles. When you focus on abdominal and upper back workouts, they give you a bigger and stronger upper back, improve posture, and help reduce chronic back pain. If you have a disability or injury, consult your doctor first for advice on the best back exercises for your condition.

  1. Maintain proper posture

Practice good posture and work ergonomically both in the office and at home. Get a seat with the right height and good lumbar support for the small of your back. Sit with both feet flat on the footrest or floor, thighs parallel to the floor. Sitting for an extended period without stretching breaks or in a slouched position causes damage to your back.

Be mindful of how you walk and lift heavy objects; you should bend your knees and keep your back straight, then lift from your legs and not your back. Good posture helps maintain natural back curves and keep them strong.

  1. Sleep on your side

Good quality sleep is vital for overall good health. The best sleeping position isn’t flat on your back but rather on your side. Should you need to sleep on your stomach, place a pillow under your abdomen to help take the strain off your back. The importance of a supportive, high-quality mattress and pillow cannot be overemphasized. If you have trouble sleeping, try exercising before bedtime, and you see your sleep improve.

  1. Reduce stress

According to research, mental pain or emotional stress causes your muscles to tense, exacerbating physical pain. Having this kind of tension constantly causes back pain. Engaging in stress reduction activities like meditation, yoga, exercises, and socializing can greatly help reduce back pain.

  1. Watch your weight

Excessive weight shifts your center of gravity, puts a strain on your back, and causes back pain. Physical exercises can help you lose excess weight, especially around your midsection/stomach, that significantly strain your back.

  1. Eat right

There is a relationship between good eating habits and back pain. Besides putting a strain on your back from being obese, your food choices also affect your back. A healthy diet of whole grains, lean meats, dairy products, fresh vegetables, and fruits helps keep your digestive system on track and, in turn, your spine. An excessively spicy diet can strain the nervous system causing back problems. There is a relationship between people that suffer irritated bowels and lower back pain.

  1. Quit smoking

Smoking is bad for your health. It raises your risk of suffering colon and lung cancers, heart disease and causes persistent back pain. Smoking narrows your blood vessels, restricting the flow of oxygen and nutrients to the spine and making it prone to injury and back pain. For your back and overall health, quit smoking.


Whether the back pain is dull, sharp, achy, or stabbing, you should never ignore it. Examine your daily routines and environment for situations that can aggravate your back and address them appropriately. If the back pain lasts for more than a couple of days, talk to your doctor.

Photo credit-  https://pixabay.com/illustrations/back-pain-pain-spine-body-ache-5318474/



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