How To Prevent Back Pain: Tips To Maintain A Healthy Spine

Back pain is a top reason people see their doctor and miss time from work. Taking steps now to keep your spine healthy can help reduce your chances for developing back pain in the future. Franciscan Health physical medicine & rehabilitation specialist Anand Navarasala, DO, takes a deep dive into back pain and provides tips for maintaining a healthy spine.

What Are The Main Types Of Back Pain?

The two main types of back pain are acute pain and chronic pain.

Acute Back Pain

Acute pain comes on suddenly and lasts a few days to a few weeks.

“In most cases, acute back pain is caused by an event such as a fall, an accident or by lifting something heavy,” said Dr. Navarasala.

In most cases, rest and at-home treatments (such as over-the-counter pain medicine or a heating pad) are all you need to recover from this pain.

Chronic Back Pain

Chronic back pain lasts for three months or longer. An underlying health condition, age-related changes or something else may cause it. At-home remedies and rest are typically not enough to relieve long-lasting pain. You should see a doctor if you’re experiencing chronic back pain.

What Causes Back Pain?

Back pain can be caused by any of the following conditions:

• Ankylosing spondylitis (inflammatory disease causing the bones of the spine to fuse)
• Arthritis
• Muscle or ligament strain
• Osteoporosis (chronic bone-weakening condition)
• Ruptured or bulging disks

In some cases, doctors don’t know the cause of back pain.

How Can Someone Prevent Back Pain?

“Thankfully, you can take steps to reduce your chances of developing back pain,” explained Dr. Navarasala. To help keep your back strong and healthy, try the following:

• Build the muscles of your abdomen and back
• Lift heavy objects with your legs, not your back
• Participate in regular low-impact exercises, such as walking, swimming or cycling
• Quit smoking
• Reach and maintain a healthy weight
• Take frequent breaks from sitting by walking around and stretching
• Use good posture while sitting

How Can Someone Keep Their Spine Healthy?

Use these tips to help keep your spine healthy:

• Practice yoga and regular stretching
• Reduce your intake of inflammatory foods, such as:
  • Processed foods
  • Dairy products
  • Red meat
  • Refined sugar
• Stand when possible – opt for a stand-up desk, if you can
• Try water therapy