9 Things You Can Do to Prevent Back Pain

If you suffer from back pain you are far from alone. The number of people suffering from chronic lower back pain is on the rise. It's the second most common cause of disability among adults in the United States.

Studies have shown that the U.S. economy loses 149,000,000 work days each year due to back pain, adding up to between $100 and $200 billion per year.

Most Common Causes of Back Pain

Some of the most common spinal conditions include:

Illustration on Disk Degeneration prevent back pain

  • Degenerative disk disease – the shrinking and wearing down of the cushions between our vertebrae
  • Facet joint osteoarthritis – a type of spinal arthritis that affects the facets of the spine
  • Lumbar spinal stenosis – a narrowing of the cavity that holds the spinal cord
  • Compression fractures – fractures that cause vertebral bones to partially collapse
  • Degenerative spondylolisthesis – a slippage of vertebra caused by weakened facet joints, ligaments, and bones

Some back problems are due to aging and some come from injuries. It's important to seek medical attention for back pain if you're currently experiencing it. There are some things you can do to protect yourself from future back pain too.

9 Practical Tips to Protect Yourself from Back Pain

1. Pay attention to your posture. Make sure you are not hunched over at your desk or while looking at your phone. Imagine yourself with a string attached to your head, being pulled upwards.

If you work at a desk, make sure that the ergonomics are healthy. Your computer’s monitor should be at eye level.

2. Lighten your load. Don't try to pick up anything that weighs more than one-quarter of your body weight. When you do lift, be sure to use your legs instead of your back.

3. Add anti-inflammatory foods like fresh, colorful fruits and vegetables to your diet. Avoid these foods that cause inflammation.

Here's a perfect elixir you can take every morning to fight inflammation.

4. Make sure you are getting plenty of vitamin D and calcium to strengthen your bones and lean protein to help build and repair muscle.

5. Do stress-relieving exercises, including yoga and meditation.

6. Check your mattress. Make sure that it's providing the right support for your back. If you have not purchased a new mattress within the last 10 years, it is probably time for a new one.

7. If you're traveling, use a suitcase with wheels.

8. Keep the weight of your purse under 10 pounds and remember to switch the shoulder you carry it on regularly.

9. Do core strengthening exercises. Studies have shown that strengthening your deep core muscles is the key to preventing back pain. The best core muscle exercise is the plank, but it must be done correctly.

Here are some tips:sports woman planking prevent back pain

♦ When doing a plank, pay attention to your form. Here's how to do a plank with correct form. Don't allow your backside to sag and do not push it too high up in the air.

♦ Remember to inhale and exhale deeply while holding your plank.

♦ Start out holding a plank for 20 seconds and add 10 seconds each time until you can hold it for a full minute.

♦ Try to do a total of 3 minutes of planks per day: one minute facing downward and one minute on each side.

Yours in health and happiness,


P.S. Please share this with your friends who suffer from back pain and I welcome your comments below. What helps most when your back pain flares up?