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Tips for Preventing Back Pain

Last updated 5 years ago

Most people suffer from back pain at some point. It’s among the leading causes of missed work days and pain management doctor visits. Although some incidences of back problems are minor and resolve quickly, some back issues can lead to chronic, debilitating pain. Incorporate the following healthy lifestyle modifications into your daily routine to reduce your risk of back pain.

Exercise Safely

Regular exercise is critical for so many aspects of your health, including your back health. It encourages blood circulation to bring nutrients and oxygen to the intervertebral discs, increases lubrication of the facet joints, and strengthens the surrounding muscles. If you have a medical condition, consult a doctor before beginning a new exercise routine. Some good exercises for preventing back pain include walking, which strengthens the back muscles and supports the gentle movements of the vertebrae. Doctors also recommend swimming, stair-stepping, and cycling. Remember to use proper posture while exercising and avoid twisting from your trunk.

Stretch Regularly

Stretching is a great way to keep the muscles around your spine flexible. To perform a stretch, gently stretch the area only as far as you comfortably can; stretches should never cause discomfort. Return to a normal position and then repeat the stretch three to five times. An example of a good stretch for the back is the lumbar rotation. Lie down with your feet flat on the floor and your knees pointing toward the ceiling. Extend your arms out to the sides. Let both knees fall slowly toward the left side until your lower back stretches; repeat on the other side.

Use a Supportive Bed

Pain management doctors recommend investing in a supportive, orthopedic bed to prevent back pain. Select the right mattress for you by lying down on your side or back on several display models. Have a friend check the alignment of your spine. There should be a straight line extending from your ear through your shoulder and down to your hip joints.

If you do experience back pain, you can schedule a visit with Pain Specialists of Orange County by calling (888) 699-1334. Our board-certified pain management doctors will provide an accurate diagnosis and personalized treatment plan. We proudly serve residents of the Laguna Hills, Mission Viejo, and Irvine areas.


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