Skip to content

9 Ways to Prevent Lower Back Pain

lower back pain

Considering 80 per cent of the world population either have experienced or will experience lower back pain at some point in their lives – as experts indicate –it is reasonable to say that lower back pain is a quite common health problem.

There are several factors that are known to bring about lower back pain such as, arthritis, being overweight, sedentary lifestyle, lifting heavy objects, to name but a few.

Even though the causes of lower back pain differ from person to person, the thing that common for everyone is this ailment reducing the quality of life.

Fortunately, lower back pain usually doesn’t require medical intervention and individuals get better after some time.

You might be suffering from lower back pain frequently, therefore, looking for ways to prevent the occurrence of the pain. Or, you never have experienced this problem, but, you want to eliminate the possibility of having lower back pain.

Regardless of the reason, in this article, we have compiled 9 strategies including lifestyle changes and precautions that can prevent you from having lower back pain. These strategies are also effective for overcoming the problem, if you are already having this problem.

Keep reading to learn these effective methods against lower back pain. 


1- Choose the Most Ideal Mattress

Choosing the right mattress may carry greater importance than you think when it comes to Musculoskeletal disorders. 

Sleep experts underline the fact that if your lower back pain is most severe after you wake up in the morning, then your mattress might be the culprit.

Furthermore, if you toss and turn every night to find a comfortable point on the bed, this can be another indication that your mattress is not ideal for you.

Choosing a mattress which is either too soft or too firm can hurt your spine and bring about body aches.

For these reasons, you should choose an orthopaedic mattress that can provide the best support to your body and spine. In this way, you can minimise the risk of having lower back pain as well as other skeletal problems.


2- Be Careful While lifting Heavy Object

Lifting heavy materials !! This is one of the most common causes of lower pain back. Lifting a heavy material with a wrong technique can seriously damage your lower back regardless of your strength or age.

In fact, it would be best if you never lift heavy materials to protect your spine and bone health. If, however, you must do it from time to time, it is necessary to learn the best technique to avoid the back injuries from lifting.

Illustrating a perfect lifting technique with an informative video would be more effective rather than explain it with words. Therefore, we are adding a video right here that shows you how to lift a heavy object without harming the body.


3- Get Rid of Extra Kilos

Being overweight, which is one of the causes of lower back pain, may or may not be the culprit of your back pain. But, in any case, according to spine specialists; being overweight or obese can put a strain on your lower back and can set the stage for lower back pain. 

For this reason, it is necessary to lose excess body weight to minimise the risk of having lower back pain. If you don’t know how to lose weight or you have failed to do so, you can get support from an expert.


4- Sitting Posture

Beyond doubt, the time we spend on sitting has increased gradually especially in the last 20 years. Particularly, those who live in big cities spend significantly more time sitting in front of a computer or using smartphones.

Therefore, it is not a coincidence that especially those who sit long hours in front of computer experience lower back pain more frequently. A bad sitting posture is literally a contributing factor for lower back pain.

So, it is necessary to know the best body posture especially if you work sitting long hours.

Choose a chair that can support your low-back so you can sit up while working. Also, set your computer screen to your eye level. In addition to them, raise your knee level to your hip level with an under-desk footstool.

Here is a picture that exemplifies the proper sitting posture.

Photo Credit: Ergonomic Trends


5-  Take Breaks While Driving

Although driving for half an hour or a little bit longer wouldn’t cause any skeletal problem, driving long hours gazing at the road ahead can cause musculoskeletal disorders such as stiff neck and lower back pain.

Therefore, take breaks every 90 minutes while driving and perform some stretching movements to prevent lower back pain and other musculoskeletal problems.


6-  Strengthen the Area

Experts emphasise the fact that staying as physically active as possible is one of the most effective ways to prevent back pain. However, while being active is necessary, it is also important to choose the most suitable exercise for you depending on your physical condition to prevent further damage.

Doing exercise will strengthen your core and back muscles, which in turn, correct your posture.

What’s more, doing exercise will help you lose weight faster if you are overweight, which is one of the risk factors for lower back pain, as stated above.


7- Choose One-inch Heels

One of the most common causes of lower back pain among women is wearing high-heeled shoes. These type of shoes disturb the gravity centre of the body and strained lower back.

Try not to wear high-heeled shoes, especially when you feel discomfort in your legs or lower back.

Notwithstanding, if you must wear high-heeled shoes, then take a pair of more comfortable shoes along with you to change if the high-heeled ones cause pain on your lower back.


8- Stop Smoking

Sometimes, the answer might be hidden in minor details. One wouldn’t expect smoking contributes to lower back pain, but experts say otherwise.

According to experts, the nicotine present in cigarettes hinders the blood flow to the spinal discs by altering the size of blood vessels. 

Even though smoking is not the main cause of lower back pain, it can set the stage for the problem.


9-  Avoid Sleeping Face-down

Your sleep position can be as important as the quality of your mattress when it comes to body aches, according to orthopaedic doctors.

Sleeping on your stomach not only cause lower back pain but also known to cause neck stiffness. 

Therefore, try to sleep on your side or on your back depending on with which position you feel more comfortable to avoid lower back pain.