Useful Health Tips

Types of Backache and How to prevent Back Pain?

Types of Backache and How to prevent Back Pain?
July 13
15:06 2018

Don’t let a backache slow you down

Your spine is incredibly strong and flexible, but it is prone to back pain and injuries. The complexity occurs due to the many nerve endings that pass through the spinal cord.

An important thing to note here is that back pain is more common than you think. It can be a serious concern (herniated disc) and can even be caused by simple daily activities such as bending and lifting objects off the floor. With the right approach, you can help prevent back pain and keep your spine protected.

The basics of the back pain

Back Pain basics

Paying attention to your muscles and working on their strength is the best way to keep your back protected. To keep up with the basics, here are a few tips to prevent back pain:

  • Indulge in stretching and back-strengthening exercises at least three times a week
  • Keep your posture right
  • Avoid heavy lifting
  • Eat right
  • Follow a more active lifestyle

But before we jump to more details, let’s first learn about the different types of back pain, so that you can address them more efficiently.

Types of back pain

Back pain can be both long-term (chronic) and short-term (acute). It can be a constant, dull discomfort or a sudden, sharp pain.

Acute Pain

Acute or sudden back pain can last from a few days to a few weeks. It can result from a fall, an accident, awkward postures, or lifting something heavy. This pain gets better without treatment. But in case it worsens, it’s important to see a doctor.

Chronic Pain

This pain lasts for at least 3 months. It is less common but is often a more serious condition. In the worst cases, surgery is the only treatment to ease the chronic back pain.

Am I at risk with back pain?

People end up with aching backs for different reasons. It is a common condition that most people experience. You naturally become more prone to experiencing back pain as you age. However, an incident may also cause back pain to people regardless of their age or gender.

You may be at the risk of experiencing back pain if you:

  • Have a bad posture for sitting or standing
  • Are pregnant
  • Are overweight
  • Aren’t physically active
  • Were involved in an accident and hurt your backbone
  • Smoke
  • Have a health condition like cancer or arthritis that may cause back pain as a side effect

Care is better than cure. And in this case, it cannot be truer. The best way is to take care of yourself and follow these simple tips to avoid back pain. Preventing back pain is much simpler than treating it. So make sure you are ready to take action.

Tips to prevent back pain

Back pain can be annoying. It can slow you down as movements are painful and uncomfortable. However, if you follow these tips, you can prevent a backache and keep it from slowing you down.

Strengthen your back muscles

Strengthen your back muscles

Living an active lifestyle and indulging in regular physical activities can make your back muscles stronger. It helps reduce your risk of developing back pain.

  • Do stretching exercises to keep your joints and muscles functioning smoothly. Stretching exercises help maintain flexibility in your spine and do not affect your movement.
  • Perform back strengthening exercises at least 2-3 times a week to target your core back muscles.
  • Try yoga. This is a two-in-one way to stretch and strengthen at the same time. Yoga also helps improve body posture.
  • Stay as active as possible. Our sedentary lifestyle is a major reason our spine suffers so much. Constant sitting and affect your back muscles in the long run. If you stay active, you can keep your muscles strong.

If you have a health condition, an injury, or a disability, it is best to speak to your doctor about the activities and exercises you can do to strengthen your back muscles.  Remember, it is important to take care of your spine.

Improve your posture

Bad posture can be a major culprit behind your backache. If you become more mindful of your posture – while lying down, sitting, and standing – you can prevent back pain effectively. Here’s what you can do:

  • Avoid slouching when sitting and standing
  • Sit up straight and support your back on the backrest. Your feet should touch the floor. Cover the entire seat as you sit. Do not leave a space or it will affect your posture
  • Stand tall with your shoulders straight and back and head up
  • Don’t stay in the same position for too long
  • Be careful about your posture when using a computer

Lift Correctly

Do not apply the pressure on your back when lifting the weight. Use your legs instead. Keep your back straight when lifting and bend your hips or knees. If you cannot lift comfortably, avoid it.

If you are lifting at the gym, seek help from the trainer.

Watch your weight

Being overweight puts more strain on your back. Whatever activity you carry out, there’s more pressure on the spine. Thus, it’s crucial to maintain a healthy weight to prevent back pain and keep your body in top shape.

Focus on a healthy diet

healthy diet

A diet that lacks vitamin D and calcium can cause back pain. These elements are crucial for maintaining strong bones. A healthy diet which is rich in calcium and vitamin D also prevents osteoporosis. This strengthens your bones to reduce the likelihood of fracture. You can choose the best telehealth software to contact a licensed nutritionist.

Stop smoking


Smoking is a nutrient killer. It restricts blood flow and deprives your spinal discs of essential nutrition and oxygen. If you are a smoker and complaining of back pain, you need to stop right away.


All you need are simple lifestyle changes to experience a difference in your back pain. However, don’t take back pain lightly. Sometimes, it could be a sign of a serious health condition.

It’s best to seek professional medical help to discuss your symptoms. In case it’s chronic back pain, get it treated without delay.


Author Bio: James Crook is a passionate blogger who loves to write on health and fitness related topics. Currently, he is a working as a blogger for a Physical Fitness Surgeon Dr. Wilson. Follow Twitter @jamescrook911 for more updates on how to prevent a backache.

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