Prevent Back Pain

These tips can help ease back pain when it happens. They can also help you prevent back pain in the first place.

Back Pain and Pregnancy

Back pain during each trimester of your pregnancy isn’t uncommon — several causes can be to blame. However, you should be sure to talk to your doctor about what you’re experiencing, in the event the pain may be part of a bigger problem. Below are a few reasons why you might be suffering back pain during pregnancy:

Shifting center of gravity

As your baby grows, the center of your body’s “gravity” moves outward. Your spine and back arch to make up for the change in balance. This put extra stress on the lower lumbar spine.

Weight gain

Weight gain can be a healthy part of pregnancy, but even the little bit you’re likely to gain during those 8/ 9 months can put more stress on your back and core muscles.


As your body prepares to deliver the baby, it releases hormone that loosen the ligaments that stabilize your pelvis and lumbar spine. These same hormones can cause the bones in your spine to shift, which may lead to discomfort and pain.

Carry less

Heavy luggage’s, bags, suitcases, and purses can add unnecessary stress and strain to your neck and spine. Try to reduced what you need to carry, and use bags that distribute the weight more evenly, such as a backpack. If you can, use a bag with wheels to keep weight off your back entirely.

Work your core

The muscles in and around your abdomen and back help keep you upright and carry you through your physical activities. Strengthening them can also reduce the chances of pain or damage to your back. Plug strength-training workouts with a core focus into your regular fitness routine at least twice a week.

Improve your posture

Poor posture can put unnecessary pressure and strain on your spine. Over time, this can lead to pain. Regularly remind yourself, to roll back rounded shoulders and sit upright in your chair.

Change shoes

High-heeled shoes are likely to cause damage to your back if you wear them frequently. Always try to use comfortable, low-heeled shoes when you can. One inch is a maximum heel height suggestion.

Stretch often

Doing the same thing every day can leave your muscles fatigued and more apt to strain. regularly to help improve circulation in those muscles and lower the risk of your back pain and damage.

You’re at an increased risk for back pain if you –

  • engage in high-impact activity without stretching or warming up first
  • have obesity
  • have obesity
  • have been diagnosed with a specific condition like arthritis
  • work in a sedentary environment
  • don’t exercise

Your emotion also has an effect on your risk for back pain. You may be at a higher risk for back pain if you have a stressful job or have depression and anxiety

So me easy exercisescan help ease back pain and prevent future problems. Below given an exercise you can try. This move requires no special equipment and can be performed anywhere you can access an area of open floor. A yoga mat is recommended but not necessary.


  1. Lie on the ground with your feet flat on the floor, hip-width apart.
  2. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor.
  3. Lower down. Rest for 1 minute.
  4. Repeat 15 times.
  5. Perform 3 sets.
  6. Lie on your stomach. Stretch your arms above your head and lengthen your legs straight behind you.
  7. Slowly lift your hands and feet off the ground. Start about 6 inches off the ground and go higher as you feel comfortable.
  8. Push through your belly button to lift your legs and arms off the ground. Stop when you feel your lower back contract. To prevent neck strain, keep your head down, looking at the ground.
  9. Hold your stretched posture for 2-3 seconds.
  10. Return to neutral and relax your muscles.
  11. Repeat this stretch at least 10 -12 times.

Back pain is a common ailment, and the older you get, the more likely you are to experience it. In fact, the majority of Americans will cope with back pain at some point in their lives. For a small percentage, back pain may become chronic. With treatment most episodes of back pain will resolve on their own. Occasionally, you will need help from your doctor in the form of prescription medication or injections. Surgery may be an option in very rare cases.

The good news for people who’ve suffering back pain and want to avoid another bout with it is that, you can take steps to prevent back pain. Daily stretches, yoga, and strength training can help make your back and core muscles stronger and more resilient.

Yoga for Back Pain

Yoga might be thought of as a way to reduce stress, but it can also be a great way to ease muscle pain. Certain yoga poses can help stretch and strengthen the muscles in your core and back, too. That can ease pain and prevent future back problems.

Depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:

Cold and Heat Therapies 

It’s best to use cold compresses or an ice pack, not heat, immediately following a back injury, since this can alleviate pain by numbing the area and prevent or reduce swelling. About 48 hours after the onset of back pain, though, applying heating pads or a hot-water bottle to your back may be helpful.

The warmth soothes and relaxes aching muscles and increases blood flow, which helps the healing process. Keep in mind that heat therapy is only helpful for the first week.

Physical Activity

 Exercise helps build strong, flexible muscles that will be less prone to injury. It can  help the healing process for an aching back, prevent problems in the future, and improve function.

Work with your doctor to develop an exercise program, or seek a referral to another health professional who can. A good program typically includes the three major forms of exercise:

·        aerobic activity

·        strength training

·        and flexibility exercises

Limited Bed Rest

Once the mainstay of treatment for back pain, bed rest has fallen out of favor. Doctors now know it’s better to keep moving, so that your muscles don’t become stiff.

 Bed rest can still be useful relief from low back pain, particularly if your pain is so severe that it hurts to sit or stand. But try to limit it to a few hours at a time and for no more than one or two days.


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