Back pain affects many, if not all of us at some point in our lives. And though most cases are not severe enough to require any kind of specialized medical treatment, the discomfort people feel can, in some cases, be terrible. Many wonder whether there is something they can do to prevent back pain in the first place. Well, the answer is, yes. Here are some of the most effective ways to avoid it.

• Sufficient exercise. Exercise is important for a number of different reasons. Exercising often will enable you to keep your back muscles strong. Your abdominal muscles and back muscles work together in order to give your spine support and strength. By building up muscular strength and flexibility in your hips and thighs, you can maintain good pelvic bone alignment. Regular exercises such as swimming, walking, and cycling allow your muscles to function better. Also, good posture and regular exercise help minimize chronic back conditions. Remember to consult your doctor before you start a new exercise routine you are not accustomed to. Keep in mind however, that while regular exercise is great, it is important not to strain your back.
• Maintain a healthy weight or lose weight if you are overweight. Being overweight is simply unhealthy at many levels. To have strong bones, you need to consume enough calcium and vitamin D every day. Maintain a healthy diet in order to maintain a healthy weight. If you are overweight, it puts a tremendous strain on the back muscles. Losing weight can make a dramatic difference to back pain and discomfort.
• Lifting heavy things. Try to stand up straight and avoid heavy lifting when you can. If you do lift something heavy, make sure you do it carefully. Bend your legs and keep your back straight. Poor lifting and carrying techniques are the most common and most avoidable causes of back injury and pain. Never carry loads that are too heavy. If you think you may have trouble lifting something, get help. Don’t risk back injury.
• Proper support. Chairs need good back support. Use chairs that are at the right height. Straining to get on or off a chair, especially if you have to twist the spine into strange positions, can cause discomfort and injury. Ergonomically designed chairs are best. Where mattresses are concerned, it is important to get one that provides enough back support. Get a medium-firm mattress rather than a very firm mattress. Use pillows to support the neck, but beware they do not push your head and neck into odd angles.

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