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March 29th, 2018


While back pain cannot likely be completely avoided, there are a few things that are widely suggested for preventing back pain that will also help you to a faster recovery in the event you do injure your back.

Some of these suggestions for preventing back pains and strains may include:


To keep your back healthy and strong, increase core stability or try out one of many exercises specifically mean to combat back pain, such as knee-to-chest stretches, cat stretches, and lower back rotational stretches.

Lifting Properly

Learn how to properly lift objects in order to protect your back from injury. This method includes keeping a wide base of support, squatting down, and maintaining good posture, lifting slowly, and holding the load as close to your body as possible.

Think About Keeping Posture

Whether you are sitting or standing, proper posture is very important for a healthy back. To try to kee p good posture, keep the following tips in mind:

  • Keep your weight in the balls of your feet;
  • Keep feet shoulder-width apart;
  • Let arms naturally down your sides; and
  • Stand straight with shoulders pulled backwards.


Stay at a Healthy Weight

No one likes to be told to slim down, but the truth is that staying at a healthy weight for your body type reduces a significant strain on your back and support structures. Exercise, healthy eating, and avoiding certain lifestyle choices such as smoking can make a big different on health and keeping a healthy weight.

Think Ergonomics at Work

Most back issues originate in the workplace, and are caused by physical stress such as the body being forced into an awkward position for a length of time, making the same motions repeatedly, or simply overusing your back. Ergonomics should be considered when setting up all workspaces – including sitting comfortably, being able to change up your tasks often, and choosing appropriately sized tools to work with.

Additionally, no matter if you are working or at home – try moving around occasionally so as to not stay in one position for a considerable length of time.

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