5 Strategies That Can Prevent Unnecessary Back Pain

Why is your spine so important? Here are five reasons to take better care of your back and maintain good posture.

  • Your spinal cord gives you the ability to bend and twist. When your spine is injured, your mobility is limited. If you accidentally injure it, wear it out over time, or have repeated bad posture, you could have difficulty with things such as sitting up straight, bending over, picking things up, walking, twisting your spine, or moving your neck.
  • The nervous system runs electrical impulses up and down the spine to areas that feel sensation. A damaged spinal cord can disrupt neural responses, disabling sensations in parts of your body.
  • When you swallow food and water, it travels down your throat into your esophagus, and then into your stomach. Your esophagus is parallel with your spine. If you accidentally injure your spine, it can press against your esophagus, obstruct it, or puncture it. Surgery would be necessary to prevent further damage and fix the obstruction or punctured esophagus.
  • Incorrect movement, intense exercises and bad posture can add unnecessary pressure to the spine, which over time can lead to degenerative diseases. Abnormal movement and improper stance can cause wear and tear to your spinal structure, leading to injuries that require surgery and can permanently damage your spinal discs and joints.
  • Without your spine working properly, your quality of life can greatly deteriorate. You won’t be able to enjoy many of the activities you love. Not only can your mobility be hindered, but stress on your spine alone is extremely painful.

Spinal problems can begin as early as the late twenties, and some unfortunately have problems even earlier due to sport injuries or bad posture. To prevent injury to your spine or further deterioration, it is important to strengthen your spine with exercise.

Stretching daily and practicing proper posture when sitting, standing, sleeping, exercising and playing sports are some of the ways you can take better care of your spine.

We have all been told by our parents to stand up straight, but many of us don’t do so regularly, and as a result suffer with back pain or stiffness from time to time. Eventually these problems can become permanent and develop into further strain and injury.

Practicing good posture isn’t something you do only when standing. Many of us sit for long periods of time hunched over our desks. This isn’t good for our backs either.

Here are some tips for better posture:


When standing, allow your feet to be slightly parted. Tuck your tailbone in and tilt your pelvic bone forward a little. This should create a small hollow in your lower back. Lift your chest by pulling your shoulders back and down in a relaxed position.

Keep your chin level with your jaw relaxed. Standing in this manner can take practice if you’re not used to it. It’s worth it though, and you will begin to naturally fall into this position when standing if you make a conscious effort to practice.


When you sit down at work or at home, sit back in your chair to where your buttocks are against the backrest. Maintain a small space between the back of your knees and the front of the chair.

Place your feet in front of you on the ground with your legs forming a 90-degree angle. Straighten your back by pulling your chest up and your shoulders back, just as if you were standing. Maintain a level chin and relaxed mouth to avoid fatigue as well.


The way we sleep also affects our spinal alignment and can cause pain and stiffness in the morning if we sleep in an awkward position throughout the night. It helps to have a firm mattress, but if you don’t have one, you can still sleep in a position that reduces back pain.

Try not to use oversized pillows as this can shift the upper part of your spine. Select a pillow that has just enough cushion to align your head with the rest of your spine.

Also, avoid lying on your stomach for long periods of time as it can arch your back. Side and back positions are optimal for maintaining good posture as you sleep.

Placing a pillow between your legs while in a side position, or behind your legs when you are lying on your back, can ease stress on your lower back.


When lifting heavy objects, don’t try to lift from the side or on your back. Place the load in front of you. With your knees bent to a squatting or lunge position and your back in a neutral position, lift the load carefully by slowly bringing it up toward your chest.

Avoid twisting or slouching when lifting and lowering. When exercising, follow your physical trainer or coach’s instructions.

If you don’t have one, look up how to stand and lift properly according to the general guidelines of each exercise to avoid injury.


Exercises can either help or hurt your back. You can prevent injury by working out the muscles that surround your spine. Before getting into your exercise routine, start with stretches that will protect your back.

Stretches that are good for your back include cat and cow pose, downward dog, hip flexor stretch and reverse bridge pose. Stretching in the morning can also help when you accidentally slept in a bad position.

Yoga can also help loosen spinal tension and help you correct your posture. Practicing yoga, using light weights and doing push-ups can all help strengthen your back muscles and open up your spine. Squats, leg lifts, side bridge, curl ups, and pallof presses are specific moves that can help your spine.

Recommended Articles

Biggest and Smallest National Gaps Between Rich and Poor (and Where America Ranks)

In the United States, the richest 1% controlled more than 40% of the wealth in 2016. The last time wealth inequality gaps were this wide was during the Great Depression.

3 Best Travel Websites That Save You Money

There’s a lot of travel sites out there and they all seem very similar. If you are planning for spring break in 2022, next year’s summer vacation or just getting

35 Healthy, Natural Foods You Should Be Eating

Did you know that the healthiest foods in the world are actually highly affordable, simple foods that can be found in any supermarket? The most healthy foods you should be

5 Ways to Boost Return in Your Investments While Actually Cutting Risk

Are you looking for ways to earn higher returns without risking it all? When it comes to investing your money today, there are plenty of options that promise attractive returns.

4 Effective, Easy Retirement Withdrawal Strategies

Many many years ago when my dad retired I remember him receiving a gold watch for his years of service and a nice pension for his hard work. Today, many

4 Strategies for Getting a Healthy Midday Nap

What is the best way to reduce feelings of frustration and stress? Yoga, meditation, listening to quiet music? While all of these can have a positive effect on stress levels,

Billionaires Commissioning Gold, Bejeweled Credit Cards Worth $50K

That may be because there are now more rich people in the United States than ever before. What changing is what they are willing to spend money on — such

When is the right time to retire? 62, 65, 70?

You may be trying to figure out what the most beneficial age is to say goodbye to your colleagues at work. Is it 62, 65, or even 70? Age 65

The Future of Medicine: 3D Printing

The technology of 3D printing is a technique that creates 3D objects from digital designs right before your eyes. Typically, 3D printers work with plastic or other malleable materials to

5 Special Risks Women Should Consider When Planning for Retirement

Even though the country is moving toward erasing the gender boundaries, there are some things where women and men have to acknowledge they are different. Retirement planning is one of

Depression Maybe a Side Effect of Diet, Lifestyle: Study

A study has recently been released that indicates that depression may be more closely related to an illness or allergic reaction than a mental condition. Numerous scientists have spent the

7 Steps to Enter Retire Early and Rich

The United States is home to over 20 million millionaires, about 80% of whom are self-made millionaires who worked and invested their way into the seven-figure club. Wouldn’t it be