5 Ways To Prevent Back Pain

December 9, 2021

Back pain is one of the most common health complaints to doctors. Thousands of South Carolinians seek help for back pain each year. 

It is possible to care for your back as you would other health concerns to prevent complications. 

“By focusing on your overall health, you not only can prevent back issues but also prevent other types of health-related problems,” says Dr. Lloyd Kapp, a medical director with BlueChoice® HealthPlan. 

Strengthen your muscles.

One way to prevent back pain is to keep your back muscles strong. Try doing back stretches and strength training a couple of days a week. You can stretch your back in just 15 minutes a day. Try a yoga class, which can help stretch and strengthen your back. 

Practice good posture.

When you sit or stand, try to keep your back straight. Good posture can go a long way in preventing back pain. Good posture lines up the bones in your spine. If you can, switch often between standing and sitting so you do not stay in the same position for too long. Find tips for how to sit when working at a computer. 

Use your legs.

It is important when lifting heavy items to use your leg muscles, not your back. Bend your knees and keep your back straight so your leg muscles do most of the work. 

Prevent injuries. 

Serious back pain occurs most often from injuries. It usually lasts a few days to a few weeks. Back pain usually gets better on its own without treatment. Many back injuries occur at work. Practicing safety measures and staying alert while working can help prevent injuries on the job. 

Focus on overall health.

Staying at a healthy weight and exercising regularly can go a long way toward preventing back pain. Being overweight can strain your back muscles. You can get started with a healthy walking routine.

Back stretches: https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265 

Posture: https://www.health.harvard.edu/pain/4-ways-to-turn-good-posture-into-less-back-pain

Computer tips: https://www.osha.gov/etools/computer-workstations

Work injuries: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20044526?p=1

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