Back pain doesn’t have to be an inevitable part of getting older. While many people resign themselves to morning stiffness and lower capacity to do the things they enjoy, the truth is that most back pain can be prevented with the right approach.
More than 80% of adults will experience back pain at some point in their lives, making it one of the most common reasons people visit their doctors. The good news? Much of this discomfort stems from preventable causes that you can learn to treat on your own or with physical therapy.
What causes back pain?
Back pain has numerous potential causes, ranging from underlying medical conditions to everyday lifestyle habits. Some people develop pain due to issues like herniated discs, arthritis, or spinal stenosis—conditions that typically require professional medical evaluation and targeted treatment plans.
However, some back pain stems from more manageable causes, especially for younger folks who don’t have a history of chronic back pain. Poor posture while working at a desk, sleeping in awkward positions, or having weak core muscles can all contribute to pain that might appear without warning.
What makes treating and preventing back pain difficult is that there are a ton of easy answers online, some of which may work, but others that might actually make your issue worse. This is why a personalized approach is often the safest and most effective way to achieve your back pain prevention goals.
How to Prevent Back Pain
Preventing back pain in the long run typically consists of minimizing things that can lead to tension, stiffness, and muscle atrophy, which are key areas that physical therapy treats and helps with.
Strengthen your core
Your core muscles act as a natural brace for your spine, providing stability during movement and rest. Weak abdominal and back muscles force your spine to work harder, increasing the risk of injury and pain.
Basic exercises like planks, bird dogs, and dead bugs are examples of at-home ways to strengthen core muscles.
Improve hip flexibility
Tight hip flexors can pull on your lower back, creating an anterior pelvic tilt that puts excessive pressure on your lumbar spine. This common problem often develops from prolonged sitting throughout the day.
Address hamstring tightness
Tight hamstrings can limit your hip mobility and force your lower back to round excessively during bending movements. This compensation pattern places significant stress on your lumbar discs and muscles.
Optimize your workspace ergonomics
For those who work at home or in an office during the day, a poor desk setup can contribute significantly to back pain development. General ergonomic rules of thumb include:
- Computer monitors should sit at eye level to prevent neck strain that can travel down your spine.
- Position your keyboard and mouse so your elbows remain at roughly 90 degrees as you work.
- Choose a chair that supports your lower back’s natural curve, or add a lumbar support cushion if needed.
- Your feet should rest flat on the floor or on a footrest.
When you spend 8 hours a day sitting down, it’s important to take regular breaks to stand and move throughout the day. Set a timer to remind yourself to get up every 30-45 minutes, even if just for a brief stretch at your workspace.
Evaluate your sleep position
Your sleeping position and mattress quality directly impact spinal alignment during the night. Most sleep positions aren’t going to immediately cause you back pain, but there are ways to enhance your posture for less strain.
- Side sleepers can place a pillow between their knees to help maintain hip alignment.
- Back sleepers may also benefit from a small pillow under their knees to reduce lower back arching.
- Stomach sleeping typically creates the most spinal stress and should be avoided when possible. If you must sleep on your stomach, place a thin pillow under your pelvis to reduce back extension.
- Replace old mattresses that no longer provide adequate support. While firmness preferences vary, your mattress should maintain your spine’s natural curves without creating pressure points.
Treating back pain
When you’re currently feeling back pain, several at-home strategies can provide relief.
- Apply ice during the first 24-48 hours after acute pain begins to reduce inflammation. After the initial period, heat therapy can help relax tight muscles and improve blood flow.
- Gentle movement often proves more beneficial than complete rest. Walking, swimming, or light stretching can prevent stiffness while promoting healing. Avoid bed rest for extended periods, as this typically prolongs recovery time.
- Over-the-counter anti-inflammatory medications can help manage pain and reduce inflammation when used as directed. However, these should complement rather than replace movement-based recovery strategies.
- Practice stress management techniques, as psychological stress can intensify pain perception and muscle tension. Deep breathing exercises, meditation, or gentle yoga can help break the pain-stress cycle.
One of our Physical Therapists would be able to give more specific recommendations for how to help your pain after an initial evaluation.
Straighten out your back pain at Carolina Strong
Whether “bad backs” run in your family, or you’re starting to notice aches after activities you used to never have a problem with, preventing back pain is a great way to continue enjoying your life with less pain.
For personalized recommendations, expert pain treatment, and professional back pain prevention plans, start at Carolina Strong. No matter what your age, activity level, sport, or job description, our Physical Therapists are ready to help. Start a conversation by calling one of our nearby clinics or by requesting your first appointment online today.