Did you know that 8 out of every 10 Americans experience back pain at some point in their lives?

In most cases, back pain is triggered by vigorous activities like weightlifting or gardening.

Some people also develop back pain because they’re overweight or have a medical condition such as spinal stenosis, arthritis, or fibromyalgia.

The good news is that back pain can be prevented. How?

Here are five simple, time-tested tips on how to prevent back pain.

1. Exercise

If you have a sore back, you may think that the best way to manage the pain is to limit exercise and take a rest. But that’s not right!

If you don’t exercise, your spinal discs will become malnourished, and this will lead to increased swelling and pain.

If you want to avoid back pain, you need to exercise regularly. Exercises, particularly abdominal strengthening ones, will allow your discs to exchange fluids and get the nutrients required to stay healthy and flexible.

Workouts will also prevent the ligament fibers and tendons from tearing under stress. If they’re already injured and you’re experiencing back pain, a licensed chiropractor can help address the problem.

Remember to exercise in moderation; too much of it could affect the central nervous system and lead to fatigue.

2. Eat Right

Another essential step towards combating back pain is following a sound nutritional plan.

Eating healthy will help you maintain a healthy weight and avoid putting unnecessary stress on your body.

Make sure your diet contains lots of vitamin D and calcium. They’ll keep the bones in your spine stronger and flexible.

Calcium and vitamin D also help prevent osteoporosis, which is one of the most common causes of back problems, particularly in women.

3. Adopt Healthy Sleep Habits

If you’re battling back pain, talk to your chiropractor or physiotherapist about the best sleeping position. You also need to create a peaceful sleeping environment.

The best position is lying on your side. If you sleep on your back, your doctor may advise you to have a pillow under your knees to take stress off your back.

If you prefer sleeping on your stomach, you can avoid back pain by putting a pillow under your lower abdomen.

Keeping a consistent sleep schedule can also help you maintain a healthy and pain-free back.

4. Stop Smoking

Did you know that smokers are three times more likely to develop back pain problems than non-smokers?

Smoking reduces the flow of nutrient-containing fluids to the disc cells and this result in a malnourished spine that can tear easily.

Smoking also increases production of hormones that reduce the resilience of the backbone.

If you’re a smoker, you can reduce your risk of developing back problems by quitting the habit.

5. Reduce Stress

Stress causes muscle tension. Constant tension can lead to episodes of back pain.

If you often suffer from back pain, any activity to manage stress can ease back inflammation and muscle tension.

Stress reduction activities may include meditation, tai chi, and yoga.

Final Thoughts on How to Prevent Back Pain

You can reduce your risk of developing back pain with simple lifestyle changes. If you were wondering how to prevent back pain, now you have the answers.

Remember to pay attention to the tips we’ve highlighted above; they are simple but highly effective in preventing back pain.

If you would like to read more posts and helpful tips, you can check out our blog.