Prevention—Smart Moves for Daily Activities

There are ways to help prevent recurring back pain by making some small adjustments in our daily activities. Unfortunately, many of us don’t get enough physical exercise. We work at a desk. We sit in our cars. This causes muscles to lose strength and tone.

Our joints can become stiff and our spines can lose flexibility. All of these factors combined make the back more prone to strain and injury. Such an injury can happen even during a simple daily task. We can, however, do things to promote a healthy back.⁹

Good Posture Is a Balancing Act

Good posture is essential to a healthy back. The key is keeping a balance between the head, neck, and back. Here are some things you can do, such as⁹:

Try to keep the muscles of your neck relaxed. When neck muscles are tense, the head is pulled. This creates tension in other areas of your body
Try to relax your whole body. Lengthen your neck and spine upward. At the same time, relax your shoulders downward
Maintain the correct pelvic tilt
Tense your stomach muscles slightly

Activities to Avoid

Certain activities can make back pain worse. These are ones that require twisting or jarring movements. There are activities you should avoid, such as:

Aerobic dancing
Rowing
Tennis

If you have disk disease, you should avoid high-impact exercise. When you begin a new exercise, start slowly. Try it gently and for a short time. Make sure you have no ill effects the next day. Then increase the time and intensity slowly.^5,9

Build Your Muscle Strength and Flexibility

It is important to maintain the strength of your back and stomach muscles. Remember these 3 keys to a healthy back⁹

Strong back and stomach muscles support your spine. They help reduce strain on joints and ligaments. They help prevent injury when performing tasks like lifting and carrying⁵
Flexibility is also important for keeping your back in good condition
Stretching exercises will improve the extension of muscles and tissues of the back. This helps reduce stiffness. Stretching can reduce risk of injury while exercising. It increases mobility. It should be part of your daily exercise program^5,9

Take time to check your posture during the day. Correcting poor posture may feel strange at first. It may take some effort to re-educate your muscles. Good posture helps foster a better, more balanced use of the body.⁹

Stand Straight

There are things to keep in mind for good posture when standing, for example^3,9,13:

Your head should be up
Your shoulders should be straight
Keep your chest forward
Balance your weight evenly on both feet
Tuck in your hips
Try not to stand for extended periods

If you must stand for extended periods of time, rest 1 foot on a low stool. This will take some of the load off your lower back. You may also stand with 1 foot a little in front of the other. Change the forward foot every few minutes. This helps minimize stiffness in your legs and lower back.

Sit With Support

There are things to keep in mind for good posture when sitting, such as^3,9,13: Sit with Support

Sit in chairs that provide good lower back support
Place a small pillow or rolled towel in the small of your back. This will help maintain your back’s natural curve
Keep your knees slightly higher than your hips. Use a footrest or stool to do this. A swivel base on your chair can help you avoid twisting at the waist
If you must turn, turn your whole body
Try not to slump, especially when relaxing
Avoid sitting for more than an hour. Get up and walk around briefly
Do a few stretching exercises