Back pain has a way of showing up at the worst possible times. It might occur when you’re lifting something heavy, sitting too long or bending to tie your shoes. It’s not just inconvenient; it can be downright debilitating, interfering with your daily life and long-term health.
The good news is that with the right knowledge and proactive measures, you can avoid many of these aches, injuries, and even surgeries. This article explores practical strategies to keep your back strong, healthy and pain-free. It’s time to move through life with ease and confidence.
Back Pain Causes—and How to Mitigate Them
The most common back injuries are disc injuries. They often result from lifting or awkward movements and muscular strains. This is particularly true among “weekend warriors” or even those who engage in seasonal activities (e.g., shoveling or raking). While experts give much attention to treatment, prevention is crucial yet underemphasized.
A key preventive measure includes achieving and maintaining a healthy weight to reduce stress on the back. Adopting a fitness routine that strengthens the core, which includes abdominal and back muscles, can also help prevent pain and injury. Obesity affects over 60% of the U.S. population. So, weight management and core fitness are vital for reducing the risk of back injuries. In some cases, weight loss medications can be helpful.
Exercises to Prevent and Reduce Back Pain
For beginners unsure where to start, isometric exercises are a great option. They strengthen muscles without placing excessive stress on the spine. Take planks for example. In this exercise, you hold your body off the ground using your forearms and toes to engage the abdominal muscles.
When performing a plank, aim to keep your body as flat and parallel to the ground as possible. Try to avoid sagging in the middle or arching into a jackknife position. For beginners with less core strength, modifications like bending or performing the plank on your knees can reduce mechanical stress. Doing so makes the exercise more manageable.
Other simple exercises include:
- Bridges: Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Keep your arms relaxed at your sides. Engage your core and glutes. Slowly lift your pelvis off the ground until your body forms a straight line from your shoulders to your knees. Hold the position for a few seconds, then lower your pelvis back down to the ground. Bridges strengthen the glutes, hamstrings and lower back while improving core stability.
- Stomach tucks (Partial Sit-Ups): Lie on your back with your knees bent, feet flat on the ground. Cross arms over your chest or place hands behind your head. Engage your abdominal muscles and lift your head, neck and shoulders off the ground. Be sure not to pull on or strain your neck while doing these. Keep your lower back in contact with the floor. Hold the position briefly, then lower yourself back down. Stomach tucks target the upper abdominal muscles and are an effective way to build core strength without straining the back.
- Bird Dog: Start on your hands and knees in a tabletop position. Extend one arm forward and the opposite leg straight behind, keeping your back flat and your core engaged. Hold for a short time, then return to the starting position and switch sides. This exercise improves core stability and balance. This video is a good demonstration.
- Side Plank: Lie on your side with your legs extended and your feet stacked. Prop yourself up on your forearm, keeping your body in a straight line from head to heels. Hold this position while engaging your core. Beginners can modify by keeping their bottom knee bent on the ground for added support.
These exercises are easy to perform and effective for building core strength. Additionally, experts state that cardiovascular fitness is essential for maintaining healthy blood flow to the lower back muscles, lumbar spine and discs. Studies have even linked high blood pressure to back pain, likely due to inadequate blood flow to these critical areas. Incorporating regular cardio exercises can help improve circulation and support back health.
The Effects of Posture on Your Back
Posture is also crucial, especially for individuals who sit for work. Poor posture can lead to back issues. This became more evident during the pandemic. Many people worked from home in non-ergonomic setups, such as couches or makeshift desks. Such a setup led to slouched positions with forward-leaning heads.
To prevent problems, use a lumbar pillow or lumbar corset to support your lower back. Keep your shoulders and chin aligned. Ensure your computer screen is at eye level to avoid craning your neck. These simple ergonomic adjustments can significantly reduce back strain.
When Is Surgery Appropriate to Address Back Pain?
The primary goal is to prevent the need for surgery. But, certain symptoms, such as leg pain, radiating numbness, tingling or weakness in the foot or leg, are all red flags. Radiating symptoms like leg pain or numbness often mean back problems have progressed to the point of putting pressure on spinal nerves, which is more serious.
In such cases, treatment typically includes core strengthening and weight management, along with physical therapy. Physical therapy often involves “back school.” Specialists teach safe lifting techniques, provide exercises for self-care and educate patients on maintaining good spine health.
Finally, severe leg weakness, loss of bladder or bowel function and night pain that wakes you from sleep may indicate severe nerve compression or a spinal infection requiring emergency surgery. If any of these symptoms occur, immediate medical evaluation is critical.
Listen to a Podcast
Back pain doesn’t have to disrupt your life. There are viable solutions to address it. In a recent podcast episode, Dr. Justin Tortolani, spine surgeon and director of the Spine Institute at University of Maryland St. Joseph Medical Center and member of the UM Spine Network, shares helpful information surrounding back pain and how you can mitigate it. Watch it below or listen on our website.
More To Read
- What Are the Best Exercises for Lower Back Pain?
- Back Pain and Kids
- Preventing Low Back Pain During the Holidays
- Strength Training for Weight Loss: Gaining Muscle and Losing Fat
Medical contributions and review by P. Justin Tortolani, MD.
