How Can I Prevent Lower Back Pain?

Lower back pain is a common problem that causes most people to miss a day or more at work or school. Although it mostly goes away with home remedies, back pain is a leading cause of physical impairment and should not be taken lightly. People with back pain may describe it as a muscle ache or a sudden, sharp stabbing sensation that may radiate down the legs. The extremity of the pain varies from patient to patient, depending on the cause of the problem.

Back pain can be very difficult to diagnose and treat. And when you’re in pain, it’s hard not to worry about what might be causing it. What is your back telling you? For further information about back pain click on our website

If your pain is intense and does not respond to self-care measures, consider visiting Dr. Patrick S. McNulty for further treatment.

Prevention of back pain

Lose extra pounds

Excess body weight exerts extra pressure on your lower back and strains the muscles and supporting structures such as the ligaments. It also worsens existing back pain by altering the center of gravity. Losing extra weight may help take the strain and pressure off your back and reduce symptoms such as pain. You can shed extra pounds and maintain a healthy weight by watching your diet and engaging in regular exercise. If there are no significant changes, you can consult with your specialist about bariatric surgery.

Stop smoking

Smoking causes constriction of your blood vessels, limits oxygen supply in your spine, and causes damage to the structures such as the discs, muscles, and tendons. Smokers also take an extended time to heal from injuries, and sometimes recovery may be impossible. Smoking may also interfere with the effectiveness of prescribed medication for back pain. It is also linked with the development of the following medical problems that may cause back pain

  • Spinal fusion
  • Osteoporosis
  • Fibromyalgia
  • Degenerative disc disease

Besides smoking causing back pain, it can also cause serious illnesses such as lung cancer and affect your mood and sleep quality.


Physical activity can help strengthen your back muscles and improve flexibility. While most people with back pain may resort to bed rest and limiting exercise, this does not help but worsens the problem. Specialists recommend low-impact aerobic activities that don’t cause muscle strain, such as swimming and walking. Doing regular exercises can help reduce the pain and reduce muscle tension. Discuss with your physical therapist the kind of exercises you can perform. For example, yoga can help you develop good posture and improve your muscle strength and overall body balance and flexibility.

Maintain proper standing, sitting, and sleeping postures

  • Always maintain a neutral pelvic position when standing, and consider elevating one foot to take off the pressure on your back if you need to stand for too long.
  • Your seat needs good support for your lower back and an armrest. You can roll a towel and place it on your lower back to maintain your spine’s natural curve. Take breaks in between long hours of sitting at least every 30 minutes.
  • If you have chronic back pain, discuss the best sleeping position with your doctor that will not make the pain worse. When it comes to sleeping positions, different postures work differently for people, and it takes trial and error to establish the one that’s right for you.

If you have any concerns about back pain or want treatment, reserve a session with your doctor at McNulty Spine.

Photo of author

Libby Austin

Libby Austin, the creative force behind, is a dynamic and versatile writer known for her engaging and informative articles across various genres. With a flair for captivating storytelling, Libby's work resonates with a diverse audience, blending expertise with a relatable voice.
Share on:

Leave a Comment