Back pain can be debilitating and can interfere with daily activities. In fact, back pain is one of the most common reasons people miss work and visit the doctor. However, there are several ways to protect your back and avoid pain before it starts.

Here are five ways to protect your back:.

1. Exercise Regularly

Many people believe that resting is the best way to relieve back pain. However, inactivity can actually make the pain worse. Exercise is important because it strengthens and stretches the muscles that support the spine.

Low-impact exercises like walking, swimming, and yoga are great options for those with back pain.

Additionally, exercises that focus on core strength, like planks and bridges, can also help prevent back pain by improving posture and promoting good body mechanics. If you have a sedentary job, try taking breaks to stretch or walk around every hour.

2. Practice Good Posture

Another important way to protect your back is by practicing good posture. Poor posture can strain muscles and put stress on the spine. When sitting, make sure your feet are on the ground, your back is straight, and your shoulders are relaxed.

When standing, distribute your weight evenly on both feet, keep your knees slightly bent, and tuck in your stomach. Proper posture can prevent back pain and improve overall wellbeing.

3. Lift Properly

Lifting heavy objects the wrong way can also lead to back pain. When lifting, keep your back straight, bend your knees, and use the strength of your legs to lift instead of your back.

Avoid twisting or turning while lifting or carrying items, and don’t carry more than you can handle.

It’s also important to use proper lifting techniques in everyday activities, like getting in and out of the car or picking up groceries. These small changes can make a big difference in preventing back pain.

4. Maintain a Healthy Weight

Being overweight or obese puts added stress on the spine and can contribute to back pain. Maintaining a healthy weight can improve not only back health but overall health as well.

Eating a balanced diet and getting enough exercise can help maintain a healthy weight and prevent back pain.

5. Get Enough Sleep

Getting enough sleep is crucial for overall health and can also affect back health. When sleeping, make sure to use a comfortable mattress and pillow that support the spine.

If you have trouble sleeping due to back pain, try sleeping on your side with a pillow between your knees.

Resting in a comfortable and supportive position is important not only for relieving pain but also for preventing it from occurring.

By incorporating these five tips into your daily routine, you can protect your back and prevent back pain from occurring or worsening. A little effort can go a long way in maintaining good back health and overall wellbeing.