5 Tips To Preventing Back Strain

Lower back pain can make everyday activities seem impossible. Straining your back makes the muscles and tendons work harder to support the spine and this can cause those soft tissues to twist, pull and tear. Here are five tips to help prevent lower back pain and strains.


If your back is already hurting, it is likely you feel less inclined to exercise. You don’t need to do exercise excessively, but movement and stretching is actually good for pains and strains. Strengthening your core and keeping your joints flexible and in good condition is the key to recovery. You can do abdominal muscle exercises on your side or buy an inflatable exercise ball for an easy workout. Even simply sitting on an exercise ball to engage your abs and strengthen those core muscles can be beneficial.


Be mindful of your back muscles. Simple tasks throughout the day engage your back and core. Be careful not to overexert these muscles. When you are brushing your teeth or eating breakfast, make sure to keep your back straight and shoulders and hips in alignment. This is important when sitting, along with keeping your knees bent with your feet flat on the floor. Also, make sure your chairs adequately support your back.

Watch Your Weight

The structure of your lower back is directly affected by your body weight. Extra weight causes strain to your back and even your legs. Watching caloric intake and engaging in light exercise will help you combat lower back pain. When your body is tired from lack of nutrition, you are more likely to pull a muscle or have back pain, so giving your body healthy foods can support your physical well being.

Sleep Positions

You can actually injure your back in your bed. Our muscles relax when we are asleep and if your mattress isn’t providing you enough support, you can wake up with back pain. Also, sleeping in the same position for days or months at a time might be affecting your back without your knowledge. Find comfortable positions that work for you; there are even pillows that help with positioning of your legs, hips, and arms when sleeping. Also, be mindful of tossing and turning since this can also cause injury.

Lift safely

Safe lifting is very important to prevent lower back pain. Lifting items around your home when cleaning, or rearranging, or even moving furniture around at work can impact your back. The best way to lift is to bend your knees, tighten your core and keep the object close to your body. Don’t ever try to lift more than you can handle, and asking for help can help relieve the strain on your body as well.

Integrating one or all of these tips into your everyday routine may be beneficial to your back, help ease your pain, and help with your overall well being.

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