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Top Tips for Preventing Back Pain

a chiropractic team having a making a group gesture about fighting back pain

One of the most common reasons people visit a chiropractor or physical therapist is that they are looking for back pain relief. In fact, back pain affects four out of five people at some point in their lives, but it doesn’t have to happen for you. Following some simple strategies to protect your back will reduce your chances of experiencing pain and the associated mobility issues that accompany it. Try these tips for preventing back pain at bay.

Maintain a Healthy Weight

Excess weight puts pressure on your spine that can easily trigger back pain. Weight loss is an effective way to get back pain relief. Even losing a small amount of weight can help to reduce your back pain. Aim to follow a healthy diet rich in lean proteins, fruits, vegetables, and wholegrain carbohydrates, and get 30 minutes of physical activity each day. Although you may be concerned that being active will exacerbate your back pain, in reality, anything more than one or two days of rest will have the opposite effect and will actually allow muscles to become stiff and inflexible.

Evaluate Your Posture

Poor posture can cause and exacerbate back pain. When you stand, keep your back straight and neck in a neutral position. When you sit, your back should be pressed against your chair and your neck should be straight. Ideally, your knees should be slightly higher than your hips. Make sure your work station is set up so that you don’t have to move your neck up or down to look at your computer screen, and avoid hunching over your keyboard.

Practice Smart Lifting Techniques

When you pick up something heavy, use your legs for strength rather than your back. Squat to lift the item instead of bending over at the waist, which endangers your back. preventing back pain, before you lift anything, test the weight, and if you’re unsure if you can lift it alone, always ask for help.

If you do suffer problems with your back, pain relief in The Woodlands is a phone call away with The Houston Spine & Rehabilitation Centers. Our chiropractors and physical therapists can provide solutions to a range of different back issues. To schedule a consultation, please call (281) 297-8105.

Dr. Mark Yezak
Mark Yezak, BS, DC, is the founder, chiropractic director, and chief of staff at Houston Spine & Rehabilitation Centers. Offering 25 years of experience. Dr. Yezak is a published author of research papers, books, and journal entries. He is undoubtedly a leader in his field.
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Contact & Locations

Houston Spine & Rehabilitation Centers, The Woodlands, TX
Phone: 281-362-0006
Address: 3101 College Park Dr, The Woodlands, TX 77384
Houston Spine & Rehabilitation Centers, Houston, TX
Phone: 713-652-4052
Address: 2202 La Branch Street, Houston, TX 77002
Houston Spine & Rehabilitation Centers, Houston, TX
Phone: (281) 240-2225
Address: 16035 Lexington Blvd #100A Sugar Land, TX 77479

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