The Basics
The best way to prevent back pain is to keep your back muscles strong. Do back strengthening and stretching exercises at least 2 or 3 times a week.
Protect your back by sitting and standing up straight. Avoid heavy lifting. If you do lift something heavy, bend your legs and keep your back straight.
If you are overweight, losing weight can put less strain on your back.
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There are different kinds of back pain.
Back pain can range from a dull, constant ache to a sudden sharp pain.
Back pain that comes on suddenly is called acute back pain. Acute back pain is often caused by an accident, a fall, or lifting something too heavy. It usually lasts from a few days to a few weeks and gets better without any treatment.
Back pain that lasts for more than three months is called chronic. Chronic back pain is much less common than acute back pain. Most chronic back pain can be treated without surgery.
Who gets back pain?
Back pain is one of the most common medical problems in the United States. Almost everyone has back pain at some time. Many people injure their back at work when they lift, push, or pull something too heavy.
Other risk factors for back pain are:
- Getting older
- Having poor posture (not standing or sitting up straight)
- Being out of shape or overweight
- Falling or having an accident
- Having a disease or condition that causes back pain
- Smoking
The Benefits
You depend on your back for all of your daily activities—sitting, standing, and walking! Protecting your back means you will not have to limit your activities due to back pain.
Treatment for back pain is one of the most common reasons for visits to the doctor. It’s much easier to prevent a back injury than to live with back pain.
Take Action!
Do Back Exercises
Do back strengthening and stretching exercises at least 2 or 3 times a week. Always stretch before you begin any physical activity.
Try yoga
—it can help stretch and strengthen muscles and improve posture.
Maintain Good Posture
Don’t slouch when sitting or standing. Sit straight with your back against the back of your chair and your feet flat on the floor. Your knees should be slightly higher than your hips.
Stand tall with your head up and shoulders back.
Lift Correctly
Lift things with your legs, not your back. Keep your back straight and bend at the knees or at the hips. Get help if the load is too heavy for you to lift alone.
Watch Your Weight
If you are overweight, losing weight can put less strain on your back.
Get Enough Calcium
Strong bones can help prevent osteoporosis (a leading cause of back pain). Be sure to get enough calcium and vitamin D every day.