Due to the fact that back pain tends to be one of the common purposes of why people visit a doctor, there are a lot of reasons why you should prevent it. If you have ever experienced back pain, you probably know that your life turns into torture. With aching back, it is difficult to sleep, sit, stand, and move. That’s why we've put together these six effective tips on how to prevent back pain.

1. Maintain proper posture

If you are sitting slouched over your desk and walk with a bent neck, you are more likely to get aching back soon. When your spine and surrounding muscles are in the unnatural position, they may become irritated. As a result, pain and discomfort occur.

You should also know that poor posture can cause a lot of health issues like constipation, headaches, acid reflux, etc. That’s why it is essential to keep your back straight and your head up. 

2. Exercise

A lack of exercise makes the back muscles weak, so they can’t hold your spine in its regular position. This can also contribute to poor posture and back pain. If you want to avoid this, you should exercise and strengthen your back muscles. Swimming and other physical activity that involves hands and back would be beneficial. 

3. Stretch your muscles

Muscle stiffness can also contribute to back pain. Moreover, if your muscles are tight, it can significantly decrease your range of motion. That’s why it is essential to keep your muscles not only string but also flexible. 

Yoga tends to be one of the most popular and easy ways to increase your flexibility. However, it is better to start with simple asanas that don’t require any additional skills. Otherwise, you can injure your back. It is also beneficial to combine yoga with meditation to relax your body and clear your mind.

4. Avoid prolonged sitting

A sedentary lifestyle can significantly affect your back. As mentioned above, a lack of any physical activity contributes to pain in the back and impaired blood circulation. Moreover, if you sit throughout the day, It may be quite hard to keep your back straight. 

If you work at the office, try to get up and have a little walk at least once an hour. You can also make a few squats and exercise a little to increase blood circulation. If you have to sit without breaks, try at least to move your back, arms, and legs to avoid numbness.

5. Sleep on a comfortable bed

It is extremely important to sleep in comfort. Otherwise, you may get a lot of unpleasant consequences like fatigue, headache, and back pain. If your mattress is too soft or stiff, you can experience discomfort since your body can’t relax. 

Due to the uncomfortable mattress and pillow, it may be quite hard to cuddle in a natural position. That’s why it is better to change your bed and start to get enough sleep. This will reduce your risk of getting back pain and falling asleep at work.

6. Visit a doctor

Regular visits to the doctor are extremely essential. You should know that there are a lot of health issues that can develop asymptomatically. That’s why it is better to regularly monitor the condition of your back and visit a pain management specialist in case of back pain and discomfort. 

You should understand that various inflammations and other medical conditions can develop for years and manifest themselves only at the advanced stages. For example, many people with severe spinal arthritis don’t experience pain while others may endure unbearable pain at the initial stages.