Tips for Avoiding Back Pain

Posted on June 14, 2019

Written by: Alena Walrath, PTA

Back pain affects most of us at some point in our lives. It can also be very debilitating. Fortunately, there are things that you can do every day to help prevent it. Here are some basic tips:

1. Watch your posture. This is easier said than done and may require the help of a mirror or a friend to give you honest feedback. When sitting, avoid slouching, don’t cross your legs and keep both feet flat on the floor. If you sit at a desk for prolonged periods, make sure your chair has good lumbar support and take breaks when possible. Whether sitting or standing, try to hold your head up when using technology. Constantly looking down at a
screen, such as the screen of your cell phone, can contribute to a slouched posture, causing strain on your neck and back.
2. Be careful when lifting. You may have heard the phrase “lift with your legs
and not your back.” This means to push through your legs when raising and lowering an object with a straight back, instead of hinging at the hips to bend over and straightening your back as you lift the object. Get help if the object is too heavy or take a few trips if you can make the load lighter and hold the object close to your body. It is also important to avoid lifting and twisting.
3. Exercise. Avoiding movement can actually increase symptoms for people with back pain. A specific exercise program is often an integral part of the treatment of back pain and usually includes exercises to improve abdominal or “core” strength and postural muscles to support your back. PTS Fitness
Blogger, Megan DeLuca put together some exercises you can try.
For additional guidance and a personalized treatment program, contact us to schedule an appointment.
*If you have increased pain with any of the guidelines or exercises mentioned or if the pain spreads to other areas of your body, please consult your physical therapist or the doctor.