How to Prevent Back Injury

Millions of people around the world suffer from back injuries and pain on a daily basis. There is no one step solution to curing it and the best way to go about it is prevent it altogether.

When it comes to back injuries, these can be avoided through proper care. Managing to prevent back problems throughout your life will eventually help in avoiding costly medication and treatments.

Follow some basic techniques to help you prevent a potential back injury.


  • 1

    Healthy Weight and Lifestyle

    Carrying extra weight on your body can result in back injuries because of the burden. Excessive weight will eventually weaken your muscles and bones, especially in the back region. Probably the easiest way to avoid back pain is by making lifestyle changes, exercising regularly and eating right. With some effort and dedication, you will be able to lose weight and keep it off for good, resulting in less strain on your back.

  • 2


    Any abnormal twisting and stretching can result in back injuries, which is why it is important to make sure the workplace does not encourage these types of movement. Make sure everything in and around your workplace is placed normally so there are no awkward moments that will have you holding your back after attempting to do it.

    For those people that usually sit on their chair throughout the day, this is especially important. Make sure you have a chair with sufficient back support and are not bent over for hours at a time. Your shoulders should be relaxed with your feet flat on the floor.

  • 3

    Lifting Something

    The most common reasons of back pain is certainly the incorrect method when lifting something. It does not always have to be lifting something heavy, but any wrong form of bending down and picking something up can hurt your back. Remember to bend at the hip and knees to lift the weight with your legs. It should not put any strain on your back.

  • 4


    It is very common to injure yourself while working out. People who use the incorrect form and posture usually suffer from such issues. Make sure you do not lock your back, legs, knees and elbows when working out and keep them flexible. Also, a good warm up and stretching session is highly important.

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