back pain


Recurring back pain resulting from improper body mechanics may be prevented by avoiding movements that jolt or strains the back, lifting objects properly and maintaining correct posture. Many work-related injuries are caused or aggravated by stressors such repetitive motion, heavy lifting, vibration and awkward posture.

Below are a few things to keep one’s back healthy:

  • Exercise regularly to keep muscles strong and flexible. Consult a doctor for a list of low-impact, age-appropriate exercises that are specifically targeted to strengthening lower back and abdominal muscles.
  • Maintain a healthy weight and eat a nutritious diet with sufficient daily intake of calcium, phosphorus and vitamin D to promote bone strength and bone growth.
  • Use ergonomically designed furniture and equipment at home and work. Make sure work surfaces are at a comfortable height.
  • Switch sitting positions often and periodically, walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the back can provide some lumbar support. Put your feet on a low stool when sitting for a long time.
  • Wear comfortable, low-healed shoes.
  • Don’t try to lift objects that are too heavy. If you can manage to lift an object lift from the knees, pull the stomach muscle in and keep the head down and in line with a straight back. When lifting, keep the object close to the body. Do not twist when lifting.
  • Quit smoking. Smoking reduced blood flow to the lower spine and can contribute to spinal disc degeneration. Coughing due to heavy smoking may cause back pain.
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.