Important Tips to Prevent back pain

Written by Pliro
Jul 5, 2018 Last updated: Jul 5, 2018

In most cases, back pain is not caused by a particular pathology like arthritis. The majority of individuals tend to develop back pain due to mechanical reasons, poor posture or improper movements being the main ones.

In truth, the problem of back pain is multidimensional in its causes and sometimes heavily complex. However, we should mention that beyond any kind of preventive measure, back pain can be just a symptom of a separate condition and if it persists or gets worse with time, then you should see a doctor to make sure there’s nothing more serious causing the pain.  

Common Causes

Setting pathologies and structural malformations aside, the most common behavioral causes for back pain are:

  • Improper lifting
  • Heavy lifting
  • Abrupt movements

Risk Factors

The main risk factors for developing back pain are:

  • Occupational activities.
  • Pregnancy.
  • A sedentary lifestyle.
  • Poor physical fitness.
  • Older age.
  • Obesity and excess weight.
  • Smoking.
  • Strenuous physical exercise or work, especially if done incorrectly.
  • Genetic factors.
  • Medical conditions, such as arthritis and cancer.

Tips for prevention

So far preventive measures include exercise and proper education (for adults).

  • The medical and scientific community agree that exercise and physical activity are important to prevent most cases of back pain. But they also agree in that the benefits are limited and so far, there’s no agreement about which exercises or their intensity. Knowing that, we can give you some suggestions here.
  • Lumbar support or back belts are not recommended.
  • Temporary modified work and ergonomic workplace adaptations can be recommended to facilitate earlier return to work.
  • Get  vitamin D and K2 levels tested. In case of deficiency supplements may be a good choice for you after doctor’s consultation.
  • Avoid being seated at a chair for hours at a time.
  • Frequent professional back massages are great against back pain.
  • Wear comfortable shoes.
  • Sleep In a firm bed.
  • Be aware of your posture and correct it as needed.

If you follow these tips, then your chances of having back pain should be reduced.