How to prevent back pain

 

These tips can help ease back pain when it happens. They can also help you prevent back pain in the first place.

Carry less

Heavy briefcases, laptop bags, suitcases, and purses can add unnecessary stress and strain to your neck and spine.

Try to reduce what you need to carry, and use bags that distribute the weight more evenly, such as a backpack. If you can, use a bag with wheels to keep weight off your back entirely.

Work your core

The muscles in and around your abdomen and back help keep you upright and carry you through your physical activities. Strengthening them can also reduce the chances of pain, strain, or damage to your back.

Plug strength-training workouts with a core focus into your regular fitness routine at least twice a week.

Improve your posture

Poor posture can put unnecessary pressure and strain on your spine. Over time, this can lead to pain and damage.

Regularly remind yourself to roll back rounded shoulders and sit upright in your chair.

Change shoes

High-heeled shoes are likely to cause damage to your back if you wear them frequently. Pick comfortable, low-heeled shoes when you can. One inch is a maximum heel height suggestion.

Stretch often

Doing the same thing every day can leave your muscles fatigued and more apt to strain. Stretch regularly to help improve circulation in those muscles and lower the risk of back pain and damage. Learn more