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How To Prevent Long Term Back Pain

Back pain is a common problem. In fact, it’s been estimated that 80% of the working population will experience back pain at one point in their lives. What makes this statistic even more troubling is that back pain can be debilitating and chronic if left untreated. Negative consequences may include loss of productivity, inability to sleep properly, depression and anxiety, and an overall decrease in quality of life. Fortunately there are some easy ways you can reduce your chances of experiencing long-term back problems while improving your physical health as well!

Avoid Sitting Too Long

Sitting for extended periods of time is one of the worst things you can do for your back. When you’re seated, your spine is in a flexed position, which puts unnecessary stress on your vertebrae and discs. Try to break up long periods of sitting by getting up and moving around every 30 minutes or so. Taking regular breaks will also help improve your focus and productivity.

Take Steps to Reduce Stress

Unsurprisingly, stress can have a major impact on your back health. When you experience high levels of stress, it causes your body to produce cortisol, which is a hormone that breaks down muscle tissue. This shift in hormones also has the potential to lead to feelings of depression and anxiety.

If you are experiencing particularly high levels of stress, make sure you take steps to manage it better. Such as exercising regularly or talking with someone about what’s bothering you at work or home. Exercise is one of your best options if feel that there’s too much stress in your life because it releases endorphins, which are chemicals that help reduce feelings of anxiety and depression.

Don’t Lift Heavy Objects

One common mistake people make is lifting heavy objects improperly. This can lead to serious pain down the road if you don’t take the necessary precautions first, so pay attention to what you’re doing. Never bend at your waist when lifting something heavy, as this puts unnecessary pressure on your spine. Always lift with your knees bent by using proper form to receive the object properly before standing up straight again.

Sleep Well

When you don’t get enough sleep, it can cause or worsen certain negative conditions like high blood pressure, diabetes, anxiety, and depression. It’s also important to maintain good sleeping habits if you are experiencing ongoing pain from back problems.

It may help improve overall back health by allowing the muscles to heal better while you’re resting. This means avoiding caffeine before bedtime and not consuming any foods that you know are going to give you heartburn.

Maintain Good Posture

Poor posture is one of the greatest causes of back pain. It can lead to long term problems like chronic headaches, arthritis, and pinched nerves. When you maintain good posture, your muscles are working properly and there’s less pressure on your spine which makes it easier for your bones to stay healthy over the long run.

Good posture also prevents muscle fatigue which reduces the chance of injury when working out or performing regular activities around home or work. If you’re struggling with maintaining proper posture throughout the day, even simple changes like standing up straight while you walk down stairs may help improve your overall quality of life significantly.

Exercise Regularly

This may seem like an obvious piece of advice but it is important to take into consideration. Proper exercise helps build stronger muscles which means less pressure on your spine. Some good options include swimming, walking, biking, jogging, yoga, pilates. Just make sure whatever type of exercise you choose is something you enjoy doing because if you don’t like it then chances are high that you won’t keep it up.

Talk To Your Doctor

If you’re starting to feel back pain and are worried about it getting worse, it’s important to talk to your doctor. So that you can get a better understanding of the root cause. Sometimes pain can be caused by an underlying medical condition that requires treatment before the pain will go away. Your doctor may also be able to recommend certain exercises or stretches that can help relieve tension in your back and improve mobility.

Eat Healthy

Another way to reduce your chances of developing long term back pain is by eating a healthy diet. Foods that are high in antioxidants and omega-3 fatty acids have been shown to help improve joint health. Which is important if you’re suffering from chronic back pain. Make sure to avoid processed foods and foods that are high in sugar. As they can do more harm than good in the long run. Instead, focus on eating lots of fresh fruits and vegetables, lean proteins, and whole grains.

Lose Weight

If you’re overweight, losing even a small amount of weight can help take some of the pressure off your back. Carrying around extra weight puts unnecessary strain on your spine and other joints in the body. So by shedding a few pounds you can help relieve some of the pain. A healthy diet and regular exercise are key when it comes to losing weight safely and keeping it off in the long run.


These are just some of the best ways to reduce your chances of developing chronic back problems. By following these simple tips, you’ll be on your way to maintaining good physical health and preventing long-term pain. So don’t wait any longer. Start making small changes today that will have a big impact on your well being down the line!