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Tips to Help You Avoid Back Pain

Nov 23

For many of us, back pain is an all-too-frequent occurrence. In fact, eight out of ten people will suffer from back pain at some point in their lives. Often, the pain is caused by muscle strain or poor posture. However, there are things you can do to avoid back pain before it starts. Here are the tips to your back pain management:

1. Get regular exercise.

Exercise strengthens the muscles in your back and helps keep your spine healthy and strong. A strong back is less likely to be injured. Furthermore, exercise helps you maintain a healthy weight, which puts less stress on your spine. Regular exercise is one of the best things you can do to prevent back pain.

Take breaks often to walk around and stretch. prolonged periods of sitting or standing in one position can aggravate back pain. Set a timer on your phone or computer to remind you to get up and move every 20 minutes or so. 


2. Use proper posture when sitting, standing, and lifting.

Slouching puts unnecessary strain on your spine, which can lead to pain. When sitting, keep your feet flat on the ground and your knees at a 90-degree angle. When standing, keep your shoulders back and your head up. Remember to bend at the knees when lifting objects instead of bending at the waist. Good posture takes some practice but it’s worth it to avoid back pain down the road.

Make sure your workstation is ergonomic. This means that your computer screen should be at eye level, your keyboard and mouse should be within easy reach, and your chair should support your back. If you can't adjust your workstation to meet these criteria, consider using a laptop stand or an ergonomic keyboard and mouse. 

Be Mindful of Your Lifting Technique. If you regularly lift heavy objects, it's important to be mindful of your technique so that you don't strain your back. When lifting something from the ground, bend at your knees first and then use your legs to lift the object into place. Avoid bending forward at the waist and never twist your body while lifting—instead, pivot your feet so that you're facing the same direction as the object you're lifting. If an object is too heavy for you to lift by yourself, ask someone else for help or use a mechanical device such as a dolly or forklift. 


3. Quit smoking.

Smoking reduces blood flow to the spine and contributes to the degeneration of spinal discs. If you smoke, quitting is one of the best things you can do for your spine—and your overall health. Talk to your doctor about ways to quit smoking so you can start feeling better today.


4. Maintain a healthy weight.

Being overweight puts extra stress on your spine and increases your risk for injuries. Losing even a few pounds can make a big difference in your back health. Talk to your doctor about ways you can safely lose weight and take care of your spine at the same time.


5. Invest in a good mattress and pillow.

You spend about one-third of your life asleep, so it's important to have a comfortable place to rest your head and back. If you don't have the money for a new mattress, try placing a pillow under your knees when you sleep on your back or between your legs when you sleep on your side. These simple changes can make a big difference in the way you feel when you wake up in the morning. 



Back pain is a common problem that most people will experience at some point in their lives. However, there are things you can do to avoid it altogether. By following these  tips—getting regular exercise, using proper posture, quitting smoking, and maintaining a healthy weight—you can help keep your spine healthy and reduce your risk for back pain in the future


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1569 Lexann Ave #204  San Jose, CA 95121

(408) 531-8935