Take care of your back to avoid back pain. Preventing back pain is easier than treating it.
Strengthen your back.
There are things you can do to make your back stronger and lower your risk of back pain.
- Do back-strengthening and stretching exercises at least 2 or 3 times a week.
- Try a yoga class. It can help stretch and strengthen muscles and improve your posture.
- Stay active. Regular physical activity can help keep your back muscles strong. Aim for 2 hours and 30 minutes of moderate activity a week.
If you have a health condition, your doctor can help you choose the best activities for you. Get tips on staying active with a disability.
Focus on good posture.
Good posture can help prevent back pain.
- Try not to slouch when standing and sitting.
- Sit up straight with your back against the back of your chair and your feet flat on the floor. Keep your knees slightly higher than your hips.
- Stand tall with your head up and shoulders back.
Lift things with your legs, not your back. Keep your back straight and bend at the knees or at the hips. Get help if the load is too heavy for you to lift alone. Get more tips on safe lifting .
Watch your weight.
If you are overweight, watching your weight can help reduce the strain on your back.
Get enough calcium and vitamin D.
Getting enough calcium and vitamin D can help keep your bones strong and prevent osteoporosis (“os-tee-oh-puh-ROH-sis”). If you have osteoporosis, your bones are weak and more likely to fracture (break). Spine fractures from osteoporosis are a leading cause of back pain.
Prevent back injuries at work.
Protecting your back on the job can help prevent injuries. Back injuries are the most common type of workplace injury.
|The above is an excerpt from the article, “Prevent Back Pain.” For more information, please visit www.healthfinder.gov.|