5 Ways to Prevent Back Pain

Dec. 9, 2021

Back pain is among one of the most common complaints to doctors. Thousands of South Carolinians seek help for back pain each year. 

It is possible to care for your back as you would other health concerns to prevent complications. 

“By focusing on your overall health, you can not only prevent back issues but also prevent other types of health-related problems,” says Dr. Lloyd Kapp, a medical director with BlueChoice® HealthPlan. 

Strengthen your muscles 

One way to prevent back pain is to keep your back muscles strong. Try doing back stretches and strength training a couple of days a week. You can stretch your back in just 15 minutes a day. Try a yoga class, which can help stretch and strengthen your back. 

Practice good posture

When you sit or stand, try to keep your back straight. Keeping a good posture can go a long way in preventing back pain. Good posture aligns the bones in your spine. If you can, switch often between standing and sitting so you do not stay in the same position for too long. Find tips for how to sit when working at a computer. 

Use your legs 

It is important when lifting heavy items to use your leg muscles versus your back. Bend your knees and keep your back straight so your leg muscles do most of the work. 

Prevent injuries 

Acute back pain occurs most frequently from injuries. It usually lasts a few days to a few weeks and can usually get better on its own without treatment. Many back injuries occur at work. Practicing safety measures and staying alert while working can help prevent injuries on the job. 

Focus on overall health

Maintaining a healthy weight and exercising regularly can go a long way toward preventing back issues. Being overweight can strain your back muscles. You can get started with a healthy walking routine anytime.  

If you do experience back pain, know when to seek help and what questions to ask a medical professional. You can find insight on our blog about what to do when you talk with a doctor about lower back pain. It’s important to consult with your doctor when to have imaging done for lower back pain, as unnecessary testing can be expensive and pose potential risks.

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