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Home |  Blog |  Easy Ways To Prevent Back Injuries & Pain

Easy Ways To Prevent Back Injuries & Pain


Back Pain Prevention Starts With Simple Change

While back pain is incredibly common to almost every person on the planet it is oftentimes preventable. There are many easy ways to prevent your back from becoming injured or needlessly stressed. These include posture, proper lifting, back strengthening, choice of footwear, and proper use of fashion and accessories.

Posture – The Number One Back Injury Prevention Technique

Using proper posture while sitting and standing and is a big part of prevention. If you sit for long periods of time at work investing in a good chair that supports your hips and lumbar region while also placing your back at a comfortable angle  (usually about 10 degrees). Standing for long periods means you need to think about wearing flat shoes and using a step to raise one foot about six inches off the floor.

Lift Heavy Objects Correctly

If you are lifting a heavy object, make sure to squat with your legs and keep your back upright, using your legs to lift. A back brace can help remind you to maintain a good lifting technique but they do not usually support your back. Most importantly, do not bend at the waist as this potentially causes you to lift with your back instead of your legs.

Make Your Back Strong & Flexible

Back strengthening exercise and stretching is another potential way to prevent injury. Before you begin any exercise routine, it is important to speak with a physician to make sure you are clear to exercise. Once cleared your doctor may give you exercises and stretches to perform or may refer you to a trainer. Your physician may even prescribe yoga or tai chi to improve your posture, strength, and flexibility. Ensuring you are in good shape and not overweight is a good place to start for a strong and flexible back. Exercise and proper diet can help reduce the strain inflicted on your back by reducing your overall body mass.

Make Smart Choices In Footwear

One of the easiest ways prevent back pain is choosing the correct footwear and other accessories. Your footwear should reflect the activity you are performing. For example you should use hiking boots when you’re out on the trails, supportive athletic shoes would be appropriate for playing a game of basketball, and a good pair of lightweight tennis shoes are great for taking a walk around your neighborhood or mall.

Change Your Use Of Clothing and Accessories

The most overlooked aspect of back injury prevention is to look at your choice of accessories. If you are a man, you may need to keep your wallet in a front pocket or on your desk to ensure proper posture when sitting. For women reducing the amount of items in the purse can limit the amount of weight pulling down on one side of your body. Also for women, it is important to get fitted for a bra that fits correctly and is comfortable. Pregnant women may find that a pregnancy support belt helps you keep better posture. Kids also need to watch how much weight is placed in a backpack or should use a rolling backpack to carry all those heavy books around.

What If Prevention Has Not Worked?

If you are already in pain it is important to see a physician to get a diagnosis and proper treatment plan for your ailment. There are many potential causes of back pain; so self-treatment is not always a smart idea. The physicians at IBJI are always ready to help you get back to normal activity. In some cases we can treat you with many simple but effective techniques. Contact one of our Spine & Back Injury Specialists today to schedule an initial consultation and review your condition.

This information is not intended to provide advise or treatment for a specific situation. Consult your physician and medical team for information and treatment plans on your specific condition(s).