Can back pain be prevented?

There are several measures you can take throughout your day to reduce the likelihood of lower back pain.

1. Maintain correct posture in sitting and standing positions.

  • Be sure to sit in a chair with lumbar support (lower back support).
  • Always have your computer monitor at eye level and keyboard in front of your body.

2. Lift heavy objects with proper body mechanics.

  • Avoid bending down with twisting motions.
  • Always bend through your knees and slightly hinge at the waist.

3. Avoid repetitive lifting of weights and take breaks as needed.

  • Overtime, repetitive lifting of weights will cause a stress injury to the spine. This could lead to a disc bulge (herniated disc) and spinal degeneration.

4. Perform core strengthening exercises regularly.

  • Avoid excessive sit-ups because it puts heavy strain on the lumbar spine.
  • Avoid back extension exercises.

Example of a Basic Core Strengthening Exercise

  1. Lay on your back with your spine flat on the surface.
  2. Squeeze your stomach muscles down toward the surface to flatten your back (Note: Try not to hold your breath during this part).
  3. Hold for 5-10 seconds and repeat.
  • To help achieve the correct contraction, pretend you are putting on a tight pair of jeans and squeezing your stomach muscles to fasten the zipper.
  • This exercise is strengthening the Transversus Abdominus muscle.

Transversus Abdominus Contraction

3 thoughts on “Can back pain be prevented?

  1. You should avoid performing “sit-up exercises”, which cause increase stress on the lower back. Avoid all exercises requiring you to flex (bend) your back; therefore, decreasing the likelihood of straining your lower back. If you continue to have low back pain, you would benefit from physical therapy. Please feel free to contact us about our services.

Leave a Comment