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How to Prevent Back Pain

By Sara Butler

Back pain is common. It’s so common, in fact, that you have an 80 percent likelihood of experiencing it at some point in your life. But that doesn’t mean you should give up because there are some very simple things you can do at home to help you avoid the fate of back pain. Here are some suggestions from the chiropractors at The Joint.

Get a Good Mattress

You spend a lot of time over the course of your life in bed, so it makes sense that your mattress should be one that supports a healthy back. If you can maintain proper posture during sleep on a supportive mattress, then it can lead to a pain-free day. A mattress that is too soft won’t support your spine the right way and can lead to pain. But a mattress that is too firm isn’t good either. Follow Goldilocks’ example and find one that is just right – not too firm but not too soft, either.

Strengthen Your Core

The back and abdominal muscles of your body make up your core and they are a big support to your back. If your muscles aren’t strong, then it can lead to imbalances, joint dysfunctions, joint restrictions, and eventually back pain. A strong core makes for a strong spine; do exercises that help.

This doesn’t mean you must have 6-pack abs. But it does mean that you need to focus some of your exercise effort on strengthening the lower back and abdomen. You can do planks or bridges at home to accomplish this.


Tight muscles and tendons can make for back problems. Even if you have a strong core, tight hamstrings can pull the hips forward and cause unnecessary pain. The best way to avoid tight muscles is to stretch. You should stretch every day as many times as you can, not just before an activity. Stretch before you get out of bed, after your shower, before bed – whatever works for you. Loose limbs are important for spinal health.

Use Ice and Heat

You don’t need over-the-counter drugs to help reduce pain. Good old-fashioned ice or heat can do the trick! For sudden injuries, ice is always your first line of defense: Ice for the first 24 to 48 hours and then apply moist heat afterward as needed.

These tricks can help to keep you healthy, but don’t forget that regular visits to your chiropractor are the best way to keep your spine and body healthy. If you’re having problems with back or neck pain, then come into The Joint today!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Houston, Tex. 


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