Do you know 4 out of 5 people in the United States suffer from back pain? In fact, it is the fifth most common reason for visiting the doctor.

Back pain can come on suddenly, it can be caused by lifting heavy things, an accident, or a horrific fall. Sometimes it results from a sprain, fracture, or another accidental injury. Back pain can be acute (short-term) or chronic (long-term). Acute or sudden back pain usually gets better without medication. For chronic or severe back pain, you need to make a few lifestyle changes to ease strained muscles and spinal ligaments.

5 amazing tips to prevent back pain

prevent back pain

Get more exercise

According to experts, 30 minutes of regular physical activity can help ease muscle inflammation and tension. Perhaps the best way to get rid of your back pain is to exercise. Yes, it doesn’t have to be intense workouts. Even low-intensity back pain exercises such as walking and yoga can relieve the pain in your lower back and hip and also prevent back pain.

Proper Posture

Proper posture while sitting, standing, walking and sleeping can prevent back pain issues. Most back pain sufferers have a poor posture and the annoying habit of slouching, pushing their shoulders far too back or hunching over a desk or even with their buttocks protruding (known as swayback). This sadly affects your vertebrae, spinal nerves, back muscles, ligaments and spinal discs.

Make sure you pay attention to your posture and spinal alignment while standing, sitting or lying down. Train your body to stand, lie and walk in positions that put minimum strain on your back muscles and spinal ligaments.

Remember, a good posture prevents muscle strain, backache, and muscular pain. And who does not want to look good after all? Proper posture also contributes to a good appearance and is an instant mood booster.

Increase calcium and vitamin D intake

Taking care of your bones and muscles is a good idea which is why you should add calcium and vitamin D rich foods to your diet. Calcium is crucial for bone strength and strong bones help prevent osteoporosis and osteoporotic fractures.

Worldwide, 1 in 3 women over age 50 will experience OA. And osteoporosis is one of the leading cause of back pain, particularly in women. The consumption of calcium and vitamin D keeps the spine strong which is beneficial in the long run. For back pain treatment, include milk, yogurt, and leafy green veggies in your daily diet. To consume vitamin D, you should eat fatty fish, beef liver, cheese and egg yolks.

Get your calcium and vitamin D levels checked to rule out chances of a nutritional deficiency. If you are deficient in calcium or vitamin D, your doctor can recommend supplements.

Wear proper shoes

It is important to wear comfortable, flat, ‘low-heel’ shoes to relieve and prevent back pain. High heeled shoes and uneven wear can throw off your posture and puts unnecessary stress on your back. If you spend a lot of your time standing or walking, then comfortable and flat shoes are made for you.

No to smoke

Smoking is one of the prominent causes of back pain. According to a research, smokers have high preferences of back pain and spinal stenosis than a non-smoker. One of the biggest reason behind it is that smoking causes vasoconstriction and restricts the blood supply to your back muscles.

What’s worse is that smoking and obesity can increase your risk of developing OA and back pain.

You cannot quit smoking immediately. That’s right. Don’t try to conquer Rome in a day. Take baby steps and start with asking yourself certain questions.

  • Are you a chain smoker?
  • What are your smoking triggers?
  • Are you stressed or overworked?

We recommend you seek professional help if you can’t quit smoking. As for other lifestyle changes, remember it’s never too late to start. Above five tips will not only reduce your back pain but will surely make you fit and healthy.

Although there are several causes of back pain, strengthening your back muscles, protecting your spine and correcting your posture are the basic steps you can take to prevent back pain and prevent discomfort. If your back pain worsens or you feel extra pressure on your spine, visit your GP immediately. You can schedule an online appointment using a HIPAA compliant telemedicine app if you cannot visit a healthcare facility.

Interestingly implementing lifestyle changes isn’t a huge challenge. Just add 20 to 30 minutes of light-moderate intensity activity into your daily routine. Plan your meals as it will help keep your body weight under control. Last, be confident and know your worth. As stated earlier, a good posture will make you appear confident and at the same time put the intricate discs and vertebrae of your spine in perfect alignment.

Follow the five amazing tips mentioned above to prevent back pain and your back will be pain-free in no time.


Judy Robinson is a passionate health and lifestyle blogger. She loves to write on women’s healthy lifestyle, fitness 101 and DIY related topics. Follow @judyrobinson for more updates.

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