How Can I Prevent Back Pain?

Back pain is usually not a cause for alarm but should not be left untreated. It is a common problem that can occur in people of all ages and is also a leading cause of physical impairment. Most of the time, you get back pain due to poor posture, which causes ligament and muscle strain. Sometimes it may be due to an injury on an underlying problem such as sciatica. While home remedies like hot compresses can help, sometimes the pain may progress. Thanks to Raritan anti-aging & regenerative medicine, you can now find relief from back pain regardless of its extremity.

Stop smoking

The nicotine in cigarettes narrows your blood vessels, limiting the nutrients and oxygen in your bones. For this reason, bones become brittle, which increases the risk of problems such as osteoporosis and makes you more susceptible to fractures. Smoking can also worsen back pain and hinder healing since it affects the efficacy of pain medications. Quitting smoking not only reduces your risk for back pain but also improves your general well-being. People who do not smoke are generally healthier and have reduced risks of illnesses such as lung cancer.

Lose extra weight and maintain a healthy BMI

Extra weight in your upper body exerts pressure on your lower back and aggravates lower back pain. Obesity puts you at risk of muscle and ligament strain and joint pain. Besides back pain, obese individuals experience symptoms such as shortness of breath and fatigue with short periods of physical activity. Fortunately, your body weight is something you have control over. You can lose extra weight by eating healthier foods such as whole grains, vegetables, and fruits instead of processed foods. Exercises such as running, swimming, and walking are also great for weight loss.


You may resort to rest if you have back pain, which is okay, but experts advise against prolonged inactivity since it makes your muscles weak and stiff. Exercise can help alleviate back pain and prevent its development in the future. It also keeps your back stable and strong and reduces your risk of injuries, including fractures. However, consult with your doctor before taking on any exercise or starting any fitness program.

It is essential to ensure that the exercises are safe and do not aggravate your problem. Certain types of back pain, such as one caused by spinal instability, can worsen with activity, necessitating diagnosis.

Sleep well

If you are prone to back pain, it is best to establish sleeping positions that work for you. Some people find relief when they sleep on the side with a pillow between their legs to align the hips, pelvic, and spine. You can also sleep on your back, roll over on your side, and gently curl your knees towards the chest. Remember to change sides during the night to maintain balance. Also, sleeping on your stomach may not be bad for your back, especially when placing a pillow below your pelvis.

You do not have to deal with a sore back every day. Book a session with your doctor at Performance Pain and Sports Medicine for treatment to enjoy a painless life.