Tips For Preventing A Sore Back

March 23, 2012 by  
Filed under Lower Back Exercises

Article by Michel Maling

It is hardly surprising that eighty percent of the population will at some stage of their lives suffer with back pain. The amount of time people spend sitting in front of computers, laying on couches and wedged behind steering wheels contributes to all sort of ailments. There are different types of back pain, and here are some of them and what you can do to prevent them.

Poor Posture

Poor posture is one of the main causes of back pain. Poor posture includes rounded shoulders, a head that is either tilted too far forwards or too far backwards, or simply sitting slouched and rounded all the time.

This type of back pain mainly affects people who drive or sit a lot. Standing for long periods or even sleeping for long periods of time can also cause back pain. A prior back injury could also lead to poor posture and further pain in your back.

Firstly you need to switch to chairs that support your back. Make sure that your mattress is supportive enough to keep your spine straight when you lay on your side. When lifting heavy things, use your leg muscles. Make sure to change positions every 45 minutes. Get active and make sure to keep your weight at a healthy level.

Muscle Strain

If you have pain in the lower back and bum, which increases with movement, then muscle strain could be to blame. If you have muscle spasms, this could also be an indicator.

Muscle strain happens when the muscle fibres are either over stretched or torn. This normally happens with a sudden movement like twisting the back inappropriately or picking up something heavy.

Do some regular back exercises to strengthen the back and help to protect it against muscle strain. If your muscles are strong and flexible, they will be able to do more and take on more strain.

If you have strained your muscles, you could try applying a cold compress to the affected area or have rehabilitation treatment with a physiotherapist.


Sciatica is recognized by pain in the lower back, which radiates down the back of your leg. It could be accompanied by localized numbness and weakness.

This is normally caused by compression or irritation of the sciatica nerve. Causes of this include slipped discs, spinal stenosis, injury, trauma and degenerative conditions. People who sit for long periods of time or who lead an inactive life style are at greater risk.

Prevent sciatica by exercising regularly and strengthening the core and back muscles. Adopt a good posture when sitting and maintain a healthy weight.

Treatment of sciatica is varied, and surgery can be taken in extreme cases.


This is felt with aching, stiffness or difficulty moving the joint. It can develop in one or more joints.

Unfortunately this is a natural course of events as one gets older and it is exacerbated by genetic predisposition and previous joint injuries.

Osteoarthritis is not not preventable, but it can be reduced by keeping fit and staying mobile for as long as possible, as well as maintaining a healthy weight.

A qualified doctor can decide on what treatment will suit you best.

Bottom line is that we all need to take proper care and preventative steps to ensure that we are not plagued with back pain in our later years.

Click here for more useful tips and health related information.

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