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How to Prevent Back Pain

By Sara Butler

A lot of people experience back pain. The National Chiropractic Association says that at any given time, 80 percent of Americans will experience back pain. That’s a pretty startling statistic and a fate you probably want to try to avoid. Here are some tips you can use to help prevent back pain from happening to you!


Maintaining an active lifestyle is good for you in several ways. It helps to build muscles to help support your spine, it improves your overall fitness level and it helps you control your weight. All of these things are very helpful if you want to avoid back pain.

Walking, swimming and other low-impact exercises are a great option to help you build strength and stamina. It’s also important to do some strength training in order to target certain muscle groups, such as your abdominal muscles, that will assist you in proper posture. Make sure you incorporate stretching into your exercise plan as well since flexibility is key to maintaining the health of your spine.

A Healthy Weight

As previously mentioned, maintaining a healthy weight is really important to the health of your back. When you carry extra weight around it puts strain and stress on your muscles, tendons, ligaments, and joints – and can contribute to back pain. Eating right and exercising are proven ways to help you get to a healthy weight and stay there.

Sit the Right Way

Good posture when you’re sitting is really important in order to prevent back pain. When seated you should be sitting with both of your feet flat on the floor, your knees slightly lower than your hips, a rolled towel placed at your lower back for support, and your shoulders back. It’s imperative that you take a break every hour to get up and move around. Sitting in one posture for too long is unhealthy and will eventually lead to aches and pains in your back.

Don’t Smoke

Smoking is one of the worst things you can do for your health, including the health of your back. Smoking actually makes you more susceptible to pain and contributes to bone loss as you age. Nicotine also reduces the flow of blood and nutrients to your spine, accelerating the degeneration process of the discs in your spine and causing pain. If you can quit smoking now it may be the best thing you will ever do for your health.

See Your Chiropractor

Of course one of the best ways to avoid back pain is to see your chiropractor for regular adjustments. They can make sure your back is healthy and help you resolve issues that could cause pain before it starts!

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