Prevention of Back Pain

  • Image of a woman getting up from a sofa in pain and text on top saying Back Pain
    Back Pain
    Over 600 million worldwide suffered from back pain in 2020, 10% of the global population. This number is expected to grow to over 800 million by 2050 according to a Lancet report.  Back pain is also a significant contributor to societal and economic burden and a growing issue in Asia and Africa.   Let us understand it better and work towards preventing this condition.
Submitted by PatientsEngage on 24 March 2025
Back Pain Prevention

Prevention is better than cure, specially in the case of back pain. Here are some simple things to do to make your back stronger and prevent back pain. 

How to fortify your back and prevent back pain:

  1. Ensure regular exercise and physical therapy for any muscle tightness or sports/workout injuries.
  2. Work on strengthening your core.
  3. Including exercises to increase flexibility.
  4. Avoid hunching your back or slouching and maintain good posture while sitting. Use good back support (rolled towel behind lower back or memory cushions.
  5. Increasing your mobility at workplace.
  6. To pick up something from the floor, squat and pick it up and avoid bending over suddenly.
  7. Always bend your knees when lifting weights to reduce pressure on your back. Avoid any sudden, jerky movements.
  8. Ergonomics: Invest in a high-quality mattress that keeps the spine in alignment while supporting the weight of the shoulders and buttocks. Choose a cushion that also avoids placing the neck at an extreme angle.
  9. Maintaining healthy weight through nutrition helps prevent undue strain on the back.

Related Reading: How to improve posture and prevent stiff neck and back pain

References:

  1. “Back Pain: Causes, Symptoms, and Treatments.” Www.medicalnewstoday.com, www.medicalnewstoday.com/articles/172943.
  2. Clinic, Cleveland. “Back Pain Causes, Treatment & Pain Relief.” Cleveland Clinic, 3 Feb. 2022, my.clevelandclinic.org/health/symptoms/back-pain.
  3. Hina Firdous. “Lower Back (Human Anatomy): Image, Function, Diseases, and Treatments.” Lybrate, 2 Nov. 2022, www.lybrate.com/topic/lower-back-image. Accessed 3 Feb. 2025.
  4. “Lumbar Referred Pain | Visceral Referred Pain.” Physiotutors, www.physiotutors.com/wiki/lumbar-referred-pain/.
  5. Mayo Clinic. “Back Pain.” Mayo Clinic, 2018, www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20….
  6. Nunez, Kirsten. “What’s Causing the Pain in My Upper Back on the Left Side?” Healthline, Healthline Media, 17 May 2019, www.healthline.com/health/upper-left-back-pain. Accessed 3 Feb. 2025.
  7. Pham Van, Stephanie . “7 Ways to Treat Chronic Back Pain without Surgery.” JOHNS HOPKINS MEDICINE, 2019, www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways….
  8. “Types of Back Pain.” WCM Center for Comprehensive Spine Care, comprehensivespine.weillcornell.org/conditions-we-treat/back-pain/types-of-back-pain/.
  9. “Evidence and Recommendations.” Www.ncbi.nlm.nih.gov, World Health Organization, 2023, www.ncbi.nlm.nih.gov/books/NBK599213/#ch4.
Changed
17/Aug/2025
Condition
Back Pain

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