5 Ways to Protect Yourself from Back Pain

Back pain is one of the most common reasons people visit a doctor,  it’s one of the leading causes of work limitations, and it’s the culprit behind most disabilities in the United States. In other words, back pain is a matter of when, not if, for a lot of us. 

Or is it?

While not every case is preventable, there’s a lot you can do to protect your spine and reduce your risk.

Dr. David Wu and our team at CurePain specialize in pain management, but we’re also in the business of pain prevention. Whether you sit at a desk all day, lift heavy objects for work, or just want to keep your back healthy as you age, these strategies can make a big difference.

1. Strengthen your core

Your core isn’t just about abs — it includes the muscles in your lower back, hips, and pelvis that work together to stabilize your spine. A strong core acts like a natural back brace, reducing strain on your vertebrae and discs.

Start by adding planks, bridges, and gentle Pilates or yoga moves to your weekly routine — even 5-10 minutes a day can improve core strength over time.

Pro tip: Avoid holding your breath during exercises; breathing helps your muscles engage properly.

2. Lift smarter, not harder

Improper lifting is one of the quickest ways to injure your back. The key is to keep the load close to your body and use your legs — not your spine — to do the heavy work.

Some of the best safe lifting tips include:

• Bend at your knees, not your waist
• Keep your back straight and shoulders squared
• Avoid twisting while carrying heavy objects; turn your whole body instead
• When possible, use carts, dollies, or ask for help with heavier items

Don’t be afraid to ask for help, either. It’s better to wait for assistance than end up laid up with a busted back. 

3. Mind your posture

Poor posture can put continuous strain on your back muscles and spine. Over time, that strain can lead to pain, stiffness, and even long-term structural changes.

When you’re at your desk:

• Keep your monitor at eye level
• Sit back in your chair with your feet flat on the floor
• Use a lumbar roll or cushion to support your lower back

When you’re on your feet, stand tall with your weight evenly distributed and avoid locking your knees. You can also shift your weight from one foot to the other or use a footrest to reduce stress. 

4. Stay active, but listen to your body

Regular movement keeps your spine flexible, strengthens supporting muscles, and improves circulation. On the flip side, too much inactivity can make your back more prone to stiffness and injury.

The best activities for back health are:

• Walking
• Swimming or water aerobics
• Low-impact strength training
• Yoga or stretching routines

That said, it’s important to listen to your body. If a movement causes sharp pain, stop and modify the exercise or make an appointment with us.

5. Maintain a healthy weight

Excess weight, especially around the midsection, can pull your pelvis forward and strain your lower back. Maintaining a healthy weight reduces stress on your spine and helps prevent chronic pain.

Want to lose some weight? Aim for balanced meals with plenty of vegetables, lean protein, and whole grains; limit processed foods and sugary drinks; and pair healthy eating with regular physical activity. 

Bonus tip: Don’t ignore the early warning signs

Mild, occasional back pain isn’t always a cause for alarm, but if you notice pain that sticks around, worsens, or starts to interfere with your daily activities, it’s time to get it checked out.

Early treatment can prevent small issues from becoming long-term problems. Interventional pain management specialists like Dr. Wu can help diagnose the cause and offer targeted treatments from physical therapy recommendations to minimally invasive procedures.

Your back is worth protecting

You only get one spine, so it’s worth taking care of. By strengthening your core, practicing good posture, lifting properly, staying active, and maintaining a healthy weight, you can go a long way toward preventing back pain.

And if discomfort does creep in? Don’t push through it without a plan. The sooner you address back issues, the sooner you can get back to moving comfortably and living your life without limits.

Our friendly staff is standing by to assist you, or you can use our online booking tool to schedule a consultation today.