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How to Prevent Back Pain

Hi, back pain is one of those things that can impact a large part of your life, especially if you lead an active lifestyle. Without a doubt, this common problem is one of the most frustrating problems you may have.

Back pain did not affect me until I ended up working from home - this actually resulted in longer working hours and less movement than I would normally have had. To make it worse I was just moving from my desk to the couch. I had to make sure I still made time to exercise and move around so my back would not get too stiff.

There are other things you can do to prevent back pain, most of which are related to certain movement patterns and positions of the body.

Keep It Straight

Unless you want to be The Hunchback of Notre Dame, keeping a good body position (especially during weight training) is essential to preventing and dealing with back pain.

Why? Well, because the majority of back injuries are due to a poor, unfavorable body position under significant tension.

Lifting heavy things during everyday activities, or simply being in a bad position for a long time, can progressively damage your spine’s vertebrae.

To further help you understand this, consider the following example.

  • You went to the grocery to get some water and are going to load your car with large water tubs.

  • Instead of bending over and lifting the bottles up with a curved back, you hoist them up with a neutral spine.

How should you do it?

  • Well, begin by bending over with a straight back and dipping your hips down, instead of rounding your spinal column.

  • Then, use your whole body to lift up the tubs and avoid unfavorable positions of the spine.

Think of it as a squat!

Tips To Prevent Back Pain

Though back pain can be excruciating, there are things you can do to prevent and/or deal with it, if it is already present.

Check out our tips below!

Walk It Off!

Non-strenuous aerobic exercise, such as walking, has been shown to relieve low back pain.

It's simple, free and easy to incorporate into your daily routine, plus, you can practically do it during any time, in combination with daily chores.

Walk to work instead of taking the bus, go to the store or simply walk your dog!

Walking helps strengthen the muscles that keep the body upright and improves the stability of the spine.

Though it’s the most common human activity, walking is a powerful back pain-relieving exercise!


The back was made to move, so restricting movement can make the pain worse!

Try some simple back stretches to relieve back pain and improve movement.

Remember to move slowly, never force your body to stretch painfully, and use a flat, stable surface on which to stretch.


Swimming can be a great exercise to help relieve back pain because it puts virtually no pressure on your spine and back, as water supports your entire body.

These are the so-called “low-impact” cardio activities, which don’t put stress on your joints and engage the majority of your muscle groups.

However, it is important to sport the correct swimming technique, as certain movements can strain the back and neck and actually make it worse!

Remember, It’s Not Just The Back.

In many instances, back pain is simply the result of weakness elsewhere in your body!

As a matter of fact, your back works with many other muscles to keep your body straight and stable.

That group of muscles is referred to as the “core” and its made up of, but not only:

  • Abdominal muscles

  • Lower back muscles

  • Obliques

  • Pelvic floor muscles

  • Diaphragm

For this reason, developing your core muscles is of prime importance for back health! Check with your doctor, physio, gym instructor and/or personal trainer for exercises that will strengthen your core whilst not aggravating your back.


Back pain is more common than you think and in most cases is caused by poor body posture during daily and training activities.

If however you maintain good posture and have good exercise form, but back pain still persists, it is best to consult with your doctor/physical therapist.

Remember that back pain must not be taken as a joke - a single wrong movement can lead to excruciating, continuous pain!

This is the exact reason why you should resort to consulting with a medical professional, in case your back pain is significant.


If you do have persistent back ache and want to try something different I do have a link to a 30second a day movement you can do to ease it. Have a look and see what you think - click here.


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