It is possible to prevent back pain?
Sometimes back issues trace back to how our bones formed in the womb — a congenital (a condition that’s present at birth) or developmental problem. Sometimes we have issues because of an accident beyond our control.
How a spine surgeon recommends keeping your back healthy
What's the leading cause of disability worldwide? If you guessed lower back pain, you're right.
But there are strategies we can use to keep our back healthy, and building those habits now makes it easier to treat and heal from back issues if they do come up.
To reduce your risk of back problems: Do these things
1. Bend your knees instead of your back — every time.
You’ve probably heard you should bend your knees, not your back, when lifting something heavy. But I tell patients to bend at the knee for smaller tasks too — taking dishes out of the dishwasher, picking up something that fell on the ground, tying your shoes. Always use your knees.
Here’s why: Bending with your back puts excess strain on your joints, discs and back, which increases your risk of injury. If you lift with your hips and knees, you're much less likely to damage your back because your back stays in a more mechanically optimal position.
2. Walk as often as you can.
Our bodies weren't built to sit for 12 hours a day — we’re built to get up, stand, move, walk and run.
Walking is one of the easiest and best things you can do for your back. Being vertical forces your body to use your abdominal, back and leg muscles. It’s not strenuous, but it maintains the tone of those muscles and keeps them working.
Aim to walk every day, multiple times a day, as much as you can.
3. Build and maintain a healthy core.
The skeleton surrounding your spine doesn’t hold itself up on its own — the muscles and ligaments around it hold it together and keep it vertical.
If those muscles weaken, they’re not able to brace your spine as effectively as they need to and your spine can weaken, leading to increased degeneration and increased pain.
Strengthen those muscles with back and core exercises targeting your abdominals, obliques, pelvic floor muscles and lower back. Don’t worry about lifting heavy — just get them moving, work through a good range of motion, and build strength and stability. A strong core properly supports your back.
4. Strength train — and prioritize good form over lifting heavy.
When it comes to exercise, doing it right is more important than how many miles you're running, how many seconds you're completing your 100 yards in, how many pounds you're lifting, or how many laps you're doing. Technique is the most important thing.
If you're new to exercise, or new to a certain type of exercise, work with a certified personal trainer or fitness professional to make sure your technique is right.
Any exercise can put you at risk for injury if it’s done unsafely, so it’s hard for me to say, "don't do this specific exercise or type of exercise." But I can say that some lifts carry a higher risk for injuries.
Deadlifts, for example, are a great exercise when done correctly — but they’re also a common source of injury. If you’re doing deadlifts, your technique is far more important than the amount of weight on the bar — and if you’re not using good technique, you're putting yourself at risk.
Also, everyone talks about wanting big biceps or strong thighs — but if you don’t have a healthy core, you aren’t actually strong. Big lifts are more exciting than crunches, but core work should be the foundation of your strength training.
5. Work on flexibility.
Flexibility often gets neglected, but it’s important for joints to move through their full range of motion to stay healthy. Make time for regular stretching and mobility work. Yoga is a great option for this — it combines stretching with holding poses against gravity and your own bodyweight.
6. Think through the ergonomics of your daily tasks.
Many of us hear “ergonomics” and think it only applies to our computer monitor. But think more broadly about how you move and hold your body throughout your whole day — both while stationary and while moving. Are there ways you could improve your movements, position and posture?
You have to be active in your ergonomics. I could have a very ergonomic office chair, but if I slouch while sitting in it, I can find myself in a position that's not great for my back or neck. You have to actively work to maintain good posture.
And even if you have the most ergonomic chair in the world, sitting in it for 18 hours a day isn’t great. Get up, move, stretch and change your position at least once every hour.
7. Maintain a healthy weight.
There isn’t a certain body mass index at which back problems become inevitable, but your spine doesn’t get bigger just because your body gets bigger. Carrying more weight than needed creates stress and strain on your back, and can lead to a higher likelihood of developing spine and back issues.
If you’re already dealing with back pain, healthy weight loss can often improve symptoms, mobility, and strength.
The importance of a healthy weight goes both directions: Someone who’s underweight often doesn’t likely have the muscle tone needed to support a healthy back.
Talk with your doctor and find out what weight range is healthy for you. Then work to stay there.
