back pain


(1) Exercise. Regular low-impact aerobic activities; those that don’t strain or jolt your back. Walking & swimming are good choices.

(2) Build muscle strength & flexibility.

(3) Maintain a healthy weight.

(4) Quit smoking. Smoking increases the risk of low back pain. The risk increases more with the number of cigarettes smoked per day.

(5) Take care when lifting.

(6) Check your posture when sitting, using a computer or tablets & watching television.

back pain, Back pain at home


Below are some of the things you can do to prevent the occurrence of the back pain.

  • (A) Maintain a healthy weight. Being overweight strains back muscles. If you’re overweight, trimming down can prevent back pain.
  • (B) Build muscle strength and flexibility. Abdominal and back muscle exercises, which strengthen your core, help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can tell you which exercises are right for you.
  • (C) Exercise. Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities you might try.
  • (D) When standing to maintain good posture. Don’t slouch. Maintain a neutral pelvic position. If you must stand for long periods, place one foot on a low footstool to take some of the load off your lower back. Alternate feet.
  • (E) When sitting on the chair for long hours, change your position. Choose a seat with good lower back support. Placing a pillow or rolled towel in the small of your back can maintain its normal curve. Keep your knees and hips level.