How to Keep Your Back Healthy and Pain-Free

The vast majority of Americans will experience some form of back pain at some point in their lives, and it’s especially common in today’s age of slouching over computer screens and hunching over smartphones in our spare time. Fortunately, there are plenty of ways to keep your back healthy and pain-free so that you can lead an active lifestyle without having to worry about aches and pains keeping you down. The trick? Making sure you do these five things every day.

Get up slowly

Whether you've just woken up in bed or you're getting out of a chair, try your best to get up slowly. This will help keep pressure off your back while preventing any injury or strain. Roll onto one side first, then carefully pull yourself into a sitting position. Next, push yourself up into a standing position with your legs as straight as possible—if it hurts, don't push it too hard. When standing from a seated position on something like a bench or chair, squat down before standing up and lifting one leg over at a time. This will also minimize strain on your back when you stand up.

Don’t sit all day

According to Bob Delgadillo, cofounder of Delgadillo’s Physical Therapy, The most common cause of low back pain is a change in posture. It usually stems from prolonged sitting or standing. When you sit for extended periods, it can lead to tight hips and weak core muscles (hello, muscle imbalances!), all of which can contribute to lower back pain. Instead of being hunched over at your desk all day, take time for daily stretches—every little bit helps! We suggest starting with simple yoga poses like warrior II (pictured above) that stretch out your hamstrings, which are especially prone to imbalances.

Stretch regularly

The best way to avoid back pain is by avoiding it in the first place. Stretching your back before getting out of bed in the morning and at night can help prevent injury. Bob and Brad, fitness experts, have some great tips for how you can stretch out your back muscles so that you’re able to keep yourself pain-free. Stretch for about 10 minutes each day—try a few stretches before getting out of bed in the morning, then again before going to sleep at night. If you want more specific direction on what stretches work best, give Bob or Brad a call—they know what they’re talking about! After all, it's their job...

Warm up your body before exercising

Before you hit the gym, it’s important to warm up your body. You can do so by walking around or doing light stretches—anything that gets your blood flowing before you start lifting weights or running on a treadmill. This will help prevent injuries and also make sure you get more out of your workout session. For example, research shows that stretching for 10 minutes after an intense weightlifting session could reduce muscle soreness by as much as 50 percent. It also helps with pain management in general: Stretching is one of the best ways to relieve lower back pain.

Sleep on a supportive mattress

The best sleep posture for back pain is lying on your side. If you have severe back pain, try placing a pillow between your knees while sleeping on your side, as it helps align and stabilize your hips. When lying flat, it’s important to prop yourself up slightly with a few pillows under your knees; otherwise, you can overstretch your lumbar muscles.

Move during your commute if possible

Stretching is an important part of keeping your back healthy. Doing some simple stretches for your upper, middle, and lower back throughout your day can help keep you limber. If it’s feasible, try to get in a little exercise every day. For example, if you take public transportation to work or school every day, walking up a few flights of stairs will help you ease into it on days when you’re not up for a big workout.

Sit with good posture

Sitting with bad posture for long periods of time can make your back sore. Since you sit for at least eight hours a day, it’s important to take note of your posture. Sit up straight, with both feet flat on the floor, back firmly against your chair, and knees bent at 90 degrees. Try some of these moves: Tighten your abdominal muscles by taking a deep breath in through your nose and slowly exhaling through pursed lips.

Breathe deeply before you move after sitting for long periods

Taking slow, deep breaths for five minutes can help get your body back in rhythm after a long day of sitting. It’s also a great way to stretch your muscles before you go for a walk or run. Try it: Sit tall on a chair with both feet firmly planted on floor. Close your eyes and inhale deeply through your nose as you slowly count to four, making sure that you fill up all areas of your lungs, not just your chest.

Workout smart

Stretching can be a great way to combat low back pain, especially for people who spend all day hunched over a desk or huffing away on a treadmill. But stretching is only effective if it’s done properly. If you’re not in pain, try these two stretches—one for your legs and one for your hips—to get you limber enough to spring out of bed in the morning.

Rest well

If you’re like most of us, your bed is where you spend a good part of your day. To keep back pain from getting in the way of a good night’s sleep, take these steps before you head off to bed.

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