Tips for a Healthy, Pain-Free Back


Introduction to lower back pain

Few of us are lucky to make it through life without experiencing some sort of back pain. Because your back supports the weight of your body throughout your entire life, your lower back is especially prone to injury and the inevitable effects of aging.

As one grows older, it’s more common to experience pain due to health problems that affect the spine or its supporting structures. Although your doctor can guide you to a healthy back, becoming pain-free is almost always up to you. Most back pain is the result of strain and overuse — injuries that can be prevented by exercising regularly and maintaining good posture and body mechanics.


What can you do to alleviate and prevent back pain?

Use good body mechanics

  • Lifting — Bend with your knees — not your back. Lift with your legs, and hold objects close to your body. If you must carry a heavy load, always ask for help.
  • Standing/walking — Change positions often, stand with your back’s natural curve and normal postural alignment. Walk with good posture, holding your head high, your chin tucked in, and your toes straight ahead. Wear comfortable shoes. When standing for a long period of time, use a footstool, and alternate legs.
  • Driving — Keep your car seat forward and your knees level with your hips. Sit straight, and drive with both hands on the wheel. Place a lumbar support or rolled up towel behind your back if necessary.
  • Sitting — Sit in chairs low enough to place both feet on the floor with knees level with the hips. Sit firmly with your back against the chair. Keep your ears, shoulders, and hips in line when sitting or moving. Stretch and walk around every half hour.
  • Sleeping — Sleep on a firm mattress. Sleep on your side with your knees bent or on your back with a pillow under your knees. Choose a comfortable position.

Do not ignore your symptoms
If you experience persistent back pain, do not ignore your symptoms. Your doctor can help diagnose the cause of your problem and prescribe the best treatment approach for alleviating your pain.


  • Seek immediate medical attention if you have back pain accompanied by any of these signs:
  • Problems controlling your bladder
  • Numbness in your groin or rectal area
  • Extreme leg weakness, numbness, or constant leg pain
  • Fever and chills

Stay fit

Statistics show that regular exercise is an essential component of a healthy lifestyle. Exercise professionals can design an exercise program suited to your preferences, health needs, and concerns, and adapt it to your personal lifestyle.

  • Aerobic exercise — There is much evidence to support the role of aerobic exercise in the reduction of lower back pain. Try activities such as running, walking, swimming, or cycling. Aerobic exercise is also a very important component of a weight management program, which can ultimately ease back discomfort.
  • Flexibility training — Increasing spinal and hamstring flexibility can be a vital component in the reduction of lower back pain.
  • Resistance training — Exercises that focus on the abdominal and lower back region are most effective in combating lower back pain. Any resistance-training program should concentrate on all the major muscles of the body to maintain proper muscle balance.

If you want to lose weight and feel better, but your lifestyle is presently inactive, the power is in your hands. Simply change the way you live and become active! Any activity is better than no activity. Walking, gardening, and even vigorous housework can have a healthy impact on your life. And daily exercise can help you prevent painful back issues down the road.

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