Prevention begins with you!

Back Pain can be prevented by: practicing safe bending and lifting techniques, strengthening and stretching exercises for the muscles support the back, good posture, and weight control

Lifting Techniques

Anything that causes extra stress or pressure on the muscles, ligaments, discs or joints of the spine can cause back pain. Avoid lifting objects that are too heavy and don't twist or bend at the waist when lifting. See Proper Lifting Techniques page to prevent back injury.

Exercise

Strengthening Back Exercises:
Strengthening the muscles that support the back - muscles of the back, abdomens, and buttocks - with exercise is an important measure to take to prevent back strain.

Strong and flexible muscles are also beneficial for back pain caused by conditions other than muscle strain, e.g. herniated disc, sciatica, and back osteoarthritis. Strong muscles absorb shock before it reaches the joints. See Back Exercises. Increasing muscle strength takes time. Increase exercises slowly to avoid injury.

Stretching Back Exercises:
Stretching the muscles is also important as shortened muscles can cause misalignment of the spine (poor posture). Stretching exercises loosen and lengthen the muscles to reduce pressure on the discs.

*Always consult with a doctor to make sure you don't have a condition that could make it unsafe to do certain exercises.

Posture

It is extremely important to learn and maintain good posture. When the spine is in proper alignment it provides proper support for the head. If the spine is out of alignment, the muscles have to work harder to support the head, causing strained muscles and back pain. Strengthen and lengthen the muscles required for developing and maintaining good posture. See Posture to prevent back pain.

Body Weight

Lower back pain is more common in overweight people. Carrying extra weight causes more stress on the back, especially the lower back which supports most the weight of the torso. If excess weight is concentrated in the stomach area, even more stress in placed on the lower back. Weight can be controlled with a healthy diet and exercise. Though aerobic exercise is the most effective way to burn calories, strength exercises increase your muscle mass, which in turn increases your resting metabolism. Extra muscles burn extra calories even while sleeping.

Footwear

Footwear with the proper amount cushioning and support can go a long way in preventing back pain. The features to choose in shoes are dependent upon an individual's foot shape, gait style, and the chosen activity.

Keep Moving

Do not stay in one position for too long. Muscles become fatigued and strained when they are held in one position (contracted) too long. Changing positions will shift the workload to different muscles.

Don't Overdo It

Do not overdo activities you are not accustomed to (including exercises)

Tip: Stay Hydrated. Drink plenty of water to help flush away acidic waste products from the muscles. High levels of acidic waste products (byproducts of muscular activity) in the muscles can cause muscle irritation and pain.