Maintain a healthy weight. Staying fit is one of the most important recommendations for avoiding back pain, says Santiago Figuereo, MD, neurological surgeon and founder and medical director of the Miami Neurological Institute. Extra pounds stress your back and can cause pain. Eating a healthy diet filled with fruits and vegetables and low on processed foods can keep your weight in a healthy range and you’re back healthy.
Keep your back muscles strong. The most common back problems happen because people who aren't in shape start doing heavy lifting or hard work and stress their back, Dr. Figuereo says. Back pain usually happens when there's degeneration of the spine because the spine is working too hard. But when you build up enough muscle strength in your back with exercise, the muscles give your spine the support it needs to keep it healthy.
Stretch your muscles. In addition to exercise, stretching is important for staying flexible and avoiding back problems. It's also a key part of recovering from a back injury. Stretch before doing heavy lifting or exercise and make a habit of doing it before bed. Stretches can be as simple as bending forward, bending back, and bending side to side, says Neil Kirschen, MD, chief of pain management in the department of anesthesiology at South Nassau Communities Hospital in Oceanside, N.Y. The ultimate stretching exercise is yoga.
