Back pain: Eight tips to keep your back healthy and help prevent lower back pain

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Back pain: Eight tips to keep your back healthy and help prevent lower back pain


Back pain is an extremely common and affects most people at some point in their lives.

For some it can be a one-off or rare occurrence, but for others it can be recurrent and long-lasting.

Ensuring your back is strong and healthy is essential in preventing back problems from occurring.

BackCare offers the following eight tips to ensure a healthy back.

Exercise your back

Exercising your back regularly will strengthen it and prevent problems. Back stroke is particularly beneficial when swimming.

Lift heavy objects properly

Always bend your knees and hips when lifting heavy objects, and not your back.

Use a rucksack

Carry larger loads in a comfortable rucksack using both shoulder straps. Avoid sling bags.

Maintain good posture

Avoid slumping in your chair, hunching over a desk, or walking with your shoulders hunched.

Take breaks

If sitting at a desk all day, try to take a short break every 30 minutes, get up and walk around.

Quit smoking

Smoking can reduce the blood supply to discs between the vertebrae, and this could lead to disc-degeneration.

Lose excess weight

Carrying excess weight increases the burden on your back.

Avoid stress

Learn relaxation techniques to help manage stress. “Stress is a major cause of back pain,” said BackCare.



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