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5 Best Ways To Prevent Back Pain

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Are you having back trouble? Good news. Today, we have a contributed post discussing the 5 best ways to prevent back pain. You will want to pay attention to #3.

Exercise is the best way to strengthen your back.

Are you having back trouble? Good news. Today, we have a contributed post discussing the 5 best ways to prevent back pain. You will want to pay attention to #3. Read on and let us know your thoughts in the comments!


It’s estimated that 8 out of 10 people will experience back pain at some point in their lives. Paralyzing, seemingly random, and difficult to justify to your employer, back pain can be a tremendous burden for people who have to deal with it.

While there is treatment for back pain, prevention is always the best medicine. Here’s one thing to remember. Spinal health is usually a good indicator of your overall health so practicing prevention is also a good way to promote your own personal health and wellness. Here’s five ways you can prevent back pain before it strikes.

Exercise and Stretch

Your  back muscles and core to take the stress of your spine. One of the most common causes of back pain is obesity or being overweight. Not only does exercise promote weight loss, it also reduces inflammation and tension in your back.

A majority of lower back pain cases are also caused by sitting for too long. Even with exercise, sitting for too long each day can have long-term health consequences.

Be sure to exercise your core at least twice a week and consider doing some simple cardiovascular exercise, such as jogging or walking 15 minutes to a half hour a day. Generally, most experts recommend you get 150 minutes of exercise a week.

Maintain a Healthy Diet and Lifestyle

Along the same sentiment, maintaining a healthy diet will promote good spinal health. Fatty and spicy food will put significant strain on your digestive system and nervous system. In turn, this adds strain to your lower back.  Lean meats, whole grains, and fruits and vegetables will ease your digestive tract and also reduce inflammation in the body.

Smoking has also been linked to chronic back pain; as if you needed another reason to quit. Maintaining a proper diet helps ease stress off of your back and promotes wellness all around you.

Watch How You Lift

Don’t lift your back! Seriously though, it’s one of the easiest tips to remember and you surely won't regret it when you get older. Lifting with your back can cause significant strain on your lower back and tense up your muscles.

Be sure to lift with your legs, holding any object at a 90 degree angle, close to your body. Maintain a straight posture and always push before you pull when dealing with heavy objects.

Practice Good Posture

You probably figured this was coming, but maintaining a proper posture throughout the day will relieve so much stress from your spine. Sit up straight and stand up straight. Also, be sure to sleep on your side. If you need to sleep on your stomach, be sure to place a pillow below your abdomen to relieve stress off of your back.  

See a Doctor

Finally, if you do end up receiving back pain and these measures don’t work, you may have chronic back pain. If back pain persists for more than 2 months then it’s important to see a doctor. He/she may refer you to a specialist for lower back pain treatment or there could be something wrong with you that’s causing chronic back pain.

  • Good points – thanks for sharing.

    Strengthening the core, back exercises (superman and back extensions), daily stretching/yoga (including doing pull-ups), using a foam roller, and not sitting too long seem to help me.

    Some other interesting ideas to consider: an inversion table, pilates/yoga, tightening your core whenever you are lifting anything, allowing enough recovery time after strenuous exercise. One of the only times I’ve pulled a back muscle was the night, a day after deadlifting, I played soccer instead of resting. By the next day (3rd day), it felt like I pulled a back muscle.

    Of course, if you’re experiencing back pain, consulted with a licensed professional.

    Best wishes!

  • Thank you for sharing this article. Its really helpful for those who are suffering from back pain. To get more information, Visit:

  • ASK ME says:

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  • As a natural healthcare approach, regular Osteopathic adjustments at The Joint can restore and maintain balance within your body, leaving you better prepared to live life to its fullest.

  • Marcus says:

    Cool tips David! Never thought eating spicy food could put a strain on my digestion system, but I understand how that could lead to more inflammation. Going to keep that in check from now on!

    I recently injured my shoulders (ac-joints) which caused me a lot of pain in shoulders and upper-back.

    The injury has also made my posture much worse than before, but I am hard at work trying to fix it now with stretches and different strengthening exercises.

  • Andrei die says:

    Hi everyone I am 30 years old. I have just started gym before 6 months ago. Nowadays I suffering from lower back pain by taking a heavyweight in the gym. And Now i am taking treatment from Physio London. Treatment going good and perfect but I need fast relief from pain. Please Suggest me more. Thanks

  • Kevin Spear says:

    Thanks for sharing this post with us. I am little bit interested to get more information about inversion table. I like to share my opinion on inversion table.the exiting nerve roots. This can cause debilitating back pain which can also lead to permanent disability if not controlled in time.

  • Alex Scofield says:

    Nice Article. thank you for Sharing this. i have enjoyed to reading this. its more worthy for those who are suffering from back pain problem.
    @Compound Exercises recently posted…
    How To Get Rid of Back Pain During Pregnancy

  • Supportive and helpful information. This is the best tips and technique to remove the Backpack pain. Such an informative post you share it increase my outlook and express your talk to another. A good bed leads a good sleep and a good sleep lead a well and refreshing day. A night can become the comfort of using the pillow during sleep, it reduces 50% Backpain and knee pain. But a Daily exercise can reduce it finally.

  • Benny Smith says:

    I think many physical problems can be solved by the doing the exercise and healthy diet. Thanks for pointing this out as people doesn’t follow this routine and suffer from the pain.

  • When you are feeling tightness and soreness you may want to try applying heat and ice to the area that is hurting. When using heat, moist heat is more beneficial. Moist heat application can be accomplished by a warm bath shower or moist heat pad. If you have a dry heating pad, wrap the pad securely in a plastic baggy, and cover the baggy with a small damp towel. Turn the heating pad on and this will produce moist heat.

  • Amy benard says:

    This article has valuable points thank you so much for sharing. it’s very helpful.

  • Lisa Carden says:

    If you are suffering from back pain as per my personal experience you should try Leg Stretch, Running, heat and cold. All the above yoga is best for all physical problems
    Lisa Carden recently posted…Neck Pain, Neck Strain, and TMJMy Profile

  • Lisa Carden says:

    Yoga is the best solution for all chronic problem. If you are suffering from any chronic problem you should try yoga. This post is really useful for those suffering from back pain. keep posting!
    Lisa Carden recently posted…Neck Pain, Neck Strain, and TMJMy Profile

  • Eric says:

    Thanks for the tips. Stretching has been very effective for me. Too bad I can’t get into the habit of good posture.

  • Josef says:

    Thanks for sharing such an informative article

  • Great tips…Exercising regularly can help you a lot with your back pains and practising a good posture is very very important. Thanks for sharing such a valuable information.

  • pentosam says:

    Thanks for the information. I really like the way you express complex topics in lucid way. It really helps me understand it much better way.
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