How to Prevent Lower Back Pain?

May 30, 2022

From a persistent mild ache to sudden sharp pain, lower back pain comes in all shapes and sizes. One thing is common with all kinds of back pain, they are extremely uncomfortable. It is normal to experience back pain due to an inappropriate posture, strain, sprain, muscle pull, and other minor reasons. However, what you must avoid in all possible ways is an injury to your spine as it can lead to serious medical impairment that can only be treated with surgical procedures. In the following paragraphs, you will learn what measures you can take to prevent lower back pain.

Maintain a Good Posture

Posture is the way you hold your body. It can be classified as Dynamic and Static Posture where the former refers to the way you move, and the latter refers to how you hold your body while sleeping, sitting, and standing. Carrying a poor posture is one of the main causes of lower back pain. However, with a little adjustment to your physical behavior, you can develop the habit of maintaining good posture.

  • Keep a straight back when sitting and distribute your weight evenly on both hips.
  • Get an ergonomic chair that supports the natural shape of the spine and makes it easier to sit for a longer period.
  • Keep your spine stretched while walking.
  • Make sure you wear shoes with reasonable cushioning to support you when you run or jog.
  • Avoid sleeping on your stomach as it can be hard on your back.

Exercises to Prevent Lower Back Pain

A woman doing bridges to to prevent lower back pain

Working on your core and back is a good way to prevent back injuries from happening. People who have a weak core put extra pressure on their back resulting in damage to the spine. Following are some effective exercises to strengthen your back and core;

  • Bridges
  • Knee to Chest Stretches
  • Rotational stretches
  • Planks
  • Crunches

Be Cautious While Lifting

You are most vulnerable to developing a back injury while lifting heavyweights in the gym. Maintaining good form during weight lifting is crucial to avoid any unpleasant situation. Getting a professional trainer to watch you while you work out can help minimize the chances of injury to your back.

  • Use the right and safe equipment for workout
  • Master the form before increasing weights
  • Don’t work out with an injury
  • Seek professional help to learn the right posture
  • Use appropriate weight lifting belts

Weight Control

Obesity can be a proximate cause of many medical conditions of which back pain is one. Extra weight makes it difficult for a person to maintain a good dynamic or static posture. People who are overweight strain their lower back by pulling the pelvis forward resulting in back pain. In addition to this, obese people are more likely to get a herniated disc and a pinched nerve as their spine takes the pressure to compensate for the extra weight. 

Maintaining a healthy weight requires both workout and diet control. Young people can be a little careless with their diet in terms of fat intake as they can work out more. However, for older people, getting a balanced diet is crucial as it gets harder to shed weight with age. Following are some ways you can maintain a healthy weight;

  • Food. Eat foods that are low in sugar and calories but high in proteins
  • Increase your water intake
  • Get enough sleep
  • Maintain work-life balance to keep the stress away as it can also increase weight

Other Habits to Prevent Lower Back Pain

There are some other habits that you can incorporate into your lifestyle to safeguard your spine health. 

  • Let go of wrong sleeping positions including your favorite ones. The best sleeping position is on the side with knees slightly bent, however, you can also sleep on your back but make sure you keep your head aligned with the spine and place a pillow under your knees.
  • Stretch your muscles before and after having sleep. It relieves muscle tension and keeps your spine safe.
  • Take plenty of fluids to keep your muscles hydrated.
  • Quit smoking if you do. There is extant evidence available that explains that nicotine restricts the blood flow to the body and reduces the quantity of oxygen in the blood. It results in dryness of the spinal discs making them more vulnerable to cracks and ruptures. 


When to worry about your back pain?

Just a momentary pain in the back might be due to a muscle pull or strain and it is most likely to go away in a couple of days. However, if it is accompanied by symptoms like numbness in the legs, and fingers, loss of bladder and bowel control, high fever, and radiating pain, you need to take it seriously and seek medical help. 

When is the time to see a spine specialist for my back pain?

Pain in the back doesn’t always indicate a spinal injury. A spine specialist is consulted when you have persistent pain or feel that you have damaged your spine. You can read this detailed article on 5 Signs You need to see a Spine Specialist for more details. 

What are the causes of back pain at a young age?

Back pain is normally associated with aging but nowadays the number of young people with back problems is also increasing. Developing lower back pain at a young age has a lot to do with lifestyle habits that include walking, sleeping, eating, sitting, and more. We have explained the most common causes of back pain at a young age in one of our articles that you can read on the website.

What kind of back pain requires surgical treatment?

Back pain that is an indication of damage to the spine is treated with different surgical treatments depending upon the severity and type of injury.

Read: Spinal Cord Injury: Diagnosis and Treatment

See a Neurosurgeon for Your Back Pain

Meet Dr. Moksha Ranasinghe at Southern California Brain & Spine Surgery for your back pain. She provides top-quality healthcare services to patients suffering from Brain and Spine diseases. You can schedule an appointment with her by filling out the contact form or calling (213) 369-4583.

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