How Do You Prevent Back Pain?

Preventing Back Pain is Your Best Medicine.

Here's some very useful advice to help you prevent back pain and enjoy life to the maximum. 

Posture

I'm afraid that your mother was right. If you slouch you'll end up with problems. Just one of those problems is back pain. You'll find other problems elsewhere on this website. 

Think "Grow Tall".  Imagine that you have a string screwed onto the back the back of your head, just above your hairline. Then think that someone is dragging you up off the chair you are sitting on. Hold this "grow tall" position for 10 seconds and repeat every half hour. 

As well as greatly reducing your chances of back pain you'll note that your chest has lifted, shoulders are relaxed, chin is tucked in, head is level and stomach muscles have contracted.  Not bad for such a simple exercise. This posture can be repeated in sitting, standing, sleeping, walking or running. Try it and physio will work for you too! 

Lifting

The best method to avoid back pain from lifting is delegation. If this isn't an option for you, try the following:

  • Use a back support to lift loads over 15 to 20kg.
  • Bend at the hips and knees with your feet shoulder-width apart. 
  • Firmly grip the load and hold it close to your body.
  • Think "grow tall" to tighten your stomach muscles and look upwards to straighten your back.
  • Stand using your strong thigh and buttock muscles to lift.
  • Once upright, turn by using your feet. Avoid twisting your back.

Sitting

Use the "grow tall" principle each 15 to 30 minutes while sitting. A supportive chair or lower back cushion is essential if you must sit. If possible don't stay seated for too long. Regularly stand up, stretch your back and walk short distances for a variety of posture. We were, after all, designed to hunt and forage - not sit in front of a computer!

Exercise

Fitness has many benefits. Stronger, more flexible muscles and less weight to stress the bones and discs. PhysioWorks specialises in the provision of exercise programs to keep your back flexible, strong and painfree. Exercise can involve aspects of flexibility, strengthening and postural control.

Consider Real Time Ultrasound Retraining to ensure you are doing it right!

Sleeping

A quality pillow and mattress are necessary for a healthy spine. You do spend somewhere between one-quarter (1/4) and one-third (1/3) of your life sleeping. 

Do it in comfort!  You'll need to consider a new mattress if you wake up through the night or in the morning with back pain.  Please ask your PhysioWorks therapist for advice at your next visit.

Driving

Use the "grow tall" principle each 15 to 30 minutes while driving. The combination of sitting and bumpy roads are a recipe for back pain. A  lower back cushion is essential if you must drive any distance. 

If possible don't stay seated for too long. Regularly break your travels to have a walk and perform simple stretching exercises for a variety of posture and a healthy spine. We were, after all, designed to hunt and forage - not sit in front of a computer!

Call PhysioWorks

Book Online

More information

Back Pain

Back Pain Conditions

  • Ankylosing Spondylitis
  • Back Muscle Pain
  • Bulging Disc
  • Core Stability Deficiency
  • Cramps
  • Degenerative Disc Disease
  • DOMS - Delayed Onset Muscle Soreness
  • Facet Joint Pain
  • Fibromyalgia
  • Lumbar Stress Fractures (Cricket Fast Bowlers)
  • Muscle Strain
  • Osteitis Pubis
  • Osteoporosis
  • Overuse Injuries
  • Pinched Nerve
  • Piriformis Syndrome
  • Pregnancy Back Pain
  • Rheumatoid Arthritis
  • Sacroiliac Joint Pain
  • Scheuermann's Disease
  • Sciatica
  • Scoliosis
  • Side Strain (Abdominal)
  • Spinal Stenosis
  • Spondylolisthesis
  • Spondylolysis (Back Stress Fracture)
  • Spondylosis (Spine Arthritis)
  • Stress Fracture
  • Back Pain Treatment

  • Bed Rest
  • Early Injury Treatment
  • Avoid the HARM Factors
  • What to do after a Muscle Strain or Ligament Sprain?
  • Acupuncture and Dry Needling
  • Sub-Acute Soft Tissue Injury Treatment
  • Core Exercises
  • Closed Kinetic Chain Exercises
  • Active Foot Posture Correction Exercises
  • Gait Analysis
  • Biomechanical Analysis
  • Balance Enhancement Exercises
  • Proprioception & Balance Exercises
  • Agility & Sport-Specific Exercises
  • Medications?
  • Ergonomics
  • Orthotics
  • Real Time Ultrasound Physiotherapy
  • Soft Tissue Massage
  • Brace or Support
  • Dry Needling
  • Electrotherapy & Local Modalities
  • Heat Packs
  • Joint Mobilisation Techniques
  • Kinesiology Tape
  • Neurodynamics
  • Physiotherapy Instrument Mobilisation (PIM)
  • Prehabilitation
  • Strength Exercises
  • Stretching Exercises
  • Supportive Taping & Strapping
  • TENS Machine
  • Video Analysis
  • Yoga
  • More FAQs about Back Pain

  • Common Physiotherapy Treatment Techniques
  • What Causes Back Pain?
  • What is Pain?
  • Physiotherapy & Exercise
  • Massage Styles and their Benefits
  • What Causes Post-Exercise Muscular Pain?
  • What are the Best Core Exercises?
  • Can Kinesiology Taping Reduce Your Swelling and Bruising?
  • Chest Pain: Is it a Heart Attack or Your Spine?
  • Does Smoking or Diabetes Cause Lower Back Pain?
  • Heat Packs. Why does heat feel so good?
  • How Do You Prevent Back Pain?
  • How Does an Exercise Ball Help Back Pain?
  • How to Achieve the Best Standing Posture
  • Lower Back Pain Research
  • Posture Trainer? Check out the BackTone 4000
  • Sports Injury? What to do? When?
  • What are Growing Pains?
  • What are the Benefits of a Standing Desk?
  • What are the Benefits of Good Posture?
  • What are the Common Adolescent Spinal Injuries?
  • What are the Common Massage Therapy Techniques?
  • What are the Early Warning Signs of an Injury?
  • What are the Healthiest Sleeping Postures?
  • What are the Signs of an Unsupportive Pillow?
  • What are the Symptoms of a Low Back Strain?
  • What Can You Do To Help Arthritis?
  • What Causes Pins and Needles?
  • What Causes Repeat Low Back Strains & Sprains?
  • What is a TENS Machine?
  • What is Chronic Pain?
  • What is Good Standing Posture?
  • What is Musculoskeletal Physiotherapy?
  • What is Nerve Pain?
  • What is Sports Physiotherapy?
  • What is the Correct Way to Sit?
  • What to do when you suffer back pain?
  • What to expect when you visit PhysioWorks?
  • What's the Benefit of Stretching Exercises?
  • What's Your Core Stability Score?
  • When Should You Use a Shoulder Posture Brace?
  • Why are Sprains and Strains of the Low Back Common?
  • Why are Your Deep Core Muscles Important?
  • Why does Back Pain Recur?
  • Why Kinesiology Tape Helps Reduce Swelling and Bruising Quicker
  • Call PhysioWorks

    Book Online


    Go Back

    Share this page

    Last updated 17-Mar-2019 12:55 PM

    Receive Special Offers and the Latest Injury Information

    Enter Details Below to Signup:



    Receive Special Offers and the Latest Injury Information

    Enter Details Below to Signup:



    PhysioWorks does not endorse companies or products who choose to advertise on this website. Advertising revenue supports the free access to our educational content and its updates. Check out the links below for more specific health information from your trusted PhysioWorks team.

    Share this page