20 Wonderful Tips to prevent Back Pain

tips to prevent back pain

Back discomfort affects four out of every five people at some point, making it the second most prevalent reason for going to the doctor.

Back pain can take many forms, ranging from a subtle aching to a sudden intense pain, and it can be caused by a variety of factors. It can occur as a result of a sprain, fracture, or other type of unintentional injury. A sickness or medical condition, such as arthritis, fibromyalgia, or spinal stenosis, might cause it (a narrowing of the spinal canal through which the spinal cord runs). Many people suffer from back discomfort as a result of being overweight or inactive.

The good news is that most lower back pain improves in a matter of days or weeks, and surgery is rarely required. Here are 20 ways to avoid back and spine problems:

1. Increase Your Physical Activity.

If your back hurts, you might think that resting and limiting exercise is the best way to receive relief. A day or two of relaxation may be beneficial, but more than that may not. Regular physical activity, can help reduce inflammation and muscle stress.

Inquire about back-strengthening activities with your doctor or a health club trainer. Yoga is good for learning proper posture and improving strength, balance, and flexibility.

2. Maintain a healthy weight.

Extra weight, particularly around the stomach, can exacerbate back pain by altering your centre of gravity and putting strain on your lower back. Maintaining a weight that is within 10 pounds of your optimal weight may aid in the management of back pain.

3. Quit smoking if you do.

Smoking reduces the flow of nutrient-rich blood to the spinal discs, making smokers more susceptible to back discomfort.

4. Get plenty of rest.

An optimum sleeping posture is required if you suffer from back pain. It’s recommended that you sleep on your side with your knees pulled up slightly toward your chest. Do you like sleeping on your back? Place one pillow between your knees and the other between your lower back and hips. Sleeping on your stomach is particularly difficult for your back. Place a pillow beneath your hips if you can’t sleep any other way.

Varied people have different preferences for their mattresses. Many people will experience backaches if it is overly soft. A really hard mattress is the same way. 

For those who suffer from chronic back pain, many experts recommend a medium-firm mattress. Finding what works for you may take some trial and error. A soft bed can be stiffened by placing a piece of plywood between the box spring and the mattress. A thick mattress pad will help to soften a firm mattress.

5. Take note of your posture.

To begin, stand with your heels against a wall to assess your posture. The back of your head, calves, buttocks, shoulders, and calves should all touch the wall. You should be able to slide your hand behind your back’s small. Now, step forward and stand normally. If your posture changes, correct it right away.

6. Begin by adjusting your seat.

A chair with a straight back or low-back support is the best for preventing back pain. Sitting, keep your knees slightly higher than your hips. The back of your chair should be positioned at about 110 degrees and gently cradle the small of your back. Use a wedge-shaped cushion or lumbar pad if necessary. If necessary, prop your feet on a stool. Keep your head up and your stomach sucked in if you must stand for an extended amount of time. Rest one foot on a 6 inch high stool or box if possible, and switch feet every 5 to 15 minutes.

7. Check your desk.

To avoid straining your neck and eyes, center your computer monitor in front of you, about an arm’s length away. The top of the monitor should be about 2 to 3 inches above your eye level. If you wear bifocals, it may be more comfortable to lower your monitor slightly.


Type at the right height. A lot of people put their keyboard directly on their desk, so it’s just below chest level. But typing at that height for a long time limits circulation and stresses the joints and nerves in your arms, shoulders, and wrists. That can cause numbness and pain in those areas, as well as your back. It can even lead to long-term problems like carpal tunnel syndrome. If you can, use a keyboard tray that’s beneath your desktop. Your keyboard should be slightly below your elbows.

8. Reduce the amount of time you spend on your laptop.

Although your laptop is portable, if you use it frequently, place it on a desk and type on a separate keyboard while using a mouse.

When you use a laptop on your lap for long periods of time, your head bends forward. This puts pressure on the vertebrae at the top of your neck, which can result in headaches and back and neck pain.

If you must use a laptop on your lap, position the monitor 6 inches below your eyes. That position reduces the amount of bending your neck required to view.

9. Avoid using your phone to type.

It’s fine to send a text or email on your phone every now and again. But keep in mind that while you type on your phone, your head is bowed and your spine is curled. If you do this for more than a few minutes, the delicate vertebrae in your neck will be strained.

The answer is straightforward. Save longer messages for when you have a straight spine and can sit at a computer.

10. Take frequent pauses.

Stop typing for at least 20 seconds every 10 minutes and stand and stretch. And every 20 minutes, stand up and spend at least 2 minutes away from your computer, even if you take a break in between. This gets your blood pumping and loosens up tight muscles and stiff joints. It also gives your eyes a chance to readjust, which can prevent computer-related vision problems.

11. Lifting should be done with caution.

When lifting big goods, don’t bend over from the waist. As you get up, bend your knees and squat, drawing in your abdominal muscles and keeping the object close to your body. Lift with your legs rather than your back. When lifting, avoid twisting your body. Heavy objects should be pushed rather than pulled if possible. It is easy on the back to push.

12. Avoid wearing heels that are too high.

They can cause your centre of gravity to alter and your lower back to be strained. Maintain a one-inch heel height. Bring a pair of low-heeled shoes with you if you need to go higher and slip into them if you are uncomfortable.

13. Put the skinny jeans away.

Back discomfort can be aggravated by clothing that is too tight to bend, sit, or walk in.

14. Make your wallet lighter.

Sitting on an overflowing wallet might result in back pain and discomfort. Take your wallet out of your back pocket if you’re going to be sitting for an extended amount of time, such as while driving.

15. Choose the appropriate handbag or briefcase.

Purchase a bag or briefcase with a long, wide strap that may be adjusted to fit over your head. This is how a messenger bag (like the ones used by bike messengers) is designed to be worn. The strap on the bag’s opposite shoulder distributes the weight more evenly, keeping your shoulders even and your back pain-free. Switch hands regularly when carrying a big suitcase or luggage without straps to prevent putting all of the stress on one side of the body. Purge your bags, cases, backpacks, and other carriers of unnecessary items on a regular basis to decrease your weight.

16. Sleep with a pillow under your knees

Sleeping on your back puts pressure on your spine. Elevating your legs slightly relieves this pressure on your back as you sleep. You can cut that pressure in half by placing a pillow under your knees.

17. Change your shoes

Wear comfortable, low-heeled shoes to prevent back pain. They reduce the strain on your back while standing. Shoes with about 1-inch heel are the best bet for your back.

Some people strike the ground harder than others with their heel while walking, sending a shock up their legs and toward their backs.

Hence a soft cushioned shoe which absorbs the shock reduces the strain on your back and prevents any spine problem.

Sandals and flip-flops don’t help in your foot curvature to absorb the stress. Consider trying orthopedic-style sandals which provide the proper amount of arch support.

18. Stretch

Standing, sitting, or lying down in one place for an extended amount of time isn’t healthy for your back. Relieve the strain of the day whenever you can by getting up, walking around, and doing some simple stretches. This will help improve circulation to your back. It can also ease any strains or aches that occur due to inactivity.

19. Increase your calcium and vitamin D intake

Strong bones can help prevent osteoporosis. It’s one of the most common causes of back pain later in life, particularly for women. Keep the bones in your spine strong by consuming plenty of calcium and vitamin D.

Calcium is in: milk, yogurt, leafy greens, vitamin supplements

Vitamin D is in: fatty fish, egg yolks, beef liver, cheese

Always consult your doctor before taking any supplements.

20. Don't use back braces.

There are a variety of back supports available, ranging from elastic bands to specific corsets. They may be beneficial following certain types of surgery, but there is little evidence that they help with chronic back pain. Lumbar support belts are frequently necessary for those who do a lot of heavy lifting. Furthermore, there is no evidence that these belts prevent back injuries. According to one study, these belts made injuries more likely.

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