How to Prevent Back Pain

Popping a pill is a quick fix, but long-term lifestyle changes can help ensure that your back pain never returns!

Back Pain #3 – 10 Tips for Preventing Back Pain Back pain is the second leading cause of lost work days in Americans under 45. Here are 10 tips that will help prevent you from joining the ranks of back pain sufferers. Dr. Vijay Vad, M.D. Hospital for Special Surgery Official PGA & Pro-Tennis Tour Doctor Millions of people suffer from back pain. Luckily, some basic lifestyle changes can markedly reduce the discomfort. A few are so easy; you can actually do them in your sleep. When lying in bed, try to rest in a back friendly position. Sleep on your side with your knees bend or on your back using several pillows to elevate your legs. In your waking hours, select the mattress that will help keep back pain a bit. A medium, firm mattress supported by a solid frame or back spring is best and for those of you getting lucky, try to let your sexual partner be the more active and athletic participant. Lie on your back or side until you feel like yourself again. Ever feel like you are always at work? Your back feels that way too. So it is important to select a comfortable desk chair. Pick one with a medium firm seat and a height adjuster. You can alleviate the strain that is sitting perks on your back and hip joints by sitting up straight at your desk and keeping your shoulders aligned. Adjust yourself so that you are looking at your computer straight on or at a slight downward angle. No matter how busy you are at the office, try to get up every 30 minutes and take a quick stroll. While you are out of your seats, stand still for a moment for some stretching. Rest your hands on your hips, positioning your thumbs in line with the muscles on either side of your spine. Slowly arch backwards and hold for 30 seconds. Another way to help your back is by taking care of your body shock absorbers, your feet. Choose shoes with good heel and arch support. Generally, when lifting or carrying heavy objects, keep the top of your head, shoulders, hips, knees, and ankles align in the same plane to prevent strains and pulls. After a day of heavy lifting or any back strain it can help to spend sometimes stretching and exercising this overworked muscles. Here is an example of a move you can do at home. To stretch your lower back, try a cat called stretch by positioning yourself on all fours. Inhale for four counts while you arch your back towards the ceiling. Exhale for five and let gravity pull your belly downward. Remember; never begin an exercise regimen without first talking to a health care professional. These 10 tips are easy to incorporate into your life and can help reduce the recurrence of back pain of up to 70%. For more information on back pain prevention, check out my book “Back Rx,” a 15 minute a day yoga and pilates based program to end low back pain or other videos in this series. Want to learn more, check out other videos and sources on this site for more information.