Preventative Measures for Back Pain

A healthy lifestyle is critical for preventing and managing back pain. Consider making the following lifestyle changes if you currently struggle with back pain of any kind:

• Maintain a healthy weight: Maintaining a healthy BMI (Body Mass Index) will prevent lower back pain. If you carry excess weight around your midsection, you are likely putting a strain on your lower back muscles. Weight loss is an excellent first step to preventing or reducing back pain.
• Exercise regularly: Consistent exercise not only reduces tension in your back, but it can also help prevent back injuries in the future. Start with one walk per day and gradually increase your daily cardio-activity.
• Stop smoking: Studies show that smoking is linked to chronic back pain. Smoking can dramatically increase your risk for lumbar-disc degeneration and other spinal issues.
• Practice good posture: Holding your shoulders back while you stand and squeezing your abdominal muscles is an ideal posture. While sitting, use a chair with a relatively straight back.
• Lift heavy objects using only your leg muscles: When lifting heavy objects, squat down with your legs to reach the object and squeeze in with your abdominal muscles while carrying the object. Do not bend over at the waist to lift a heavy object; this can lead to back strains.
• If you sit for long hours during the day, take regular breaks to stretch: If you work at a desk or maintain a sedentary lifestyle, it’s important to stand up and stretch at least once per hour.
• Do back-strengthening exercises three times a week: Strengthen your core by doing planks, pelvic floor exercises, and improving your balance and flexibility. Certain yoga practices have also proven to be beneficial in reducing back pain.
• Work with a doctor: Meeting with a spine specialist or spine surgeon can be helpful in determining the root cause of your back pain. They can also help you determine if you need back surgery.

At the Neuroscience & Spine Center of the Carolinas, Dr. Hunter and his team of highly qualified Medical Specialists are here to treat your back and spine needs in a professional and compassionate manner. If your back pain persists or you’ve recently been told that back surgery is an option please considering choosing NSSC for your next consultation.