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Breaking your Back? How to Maintain a Healthy and Stress-Free Back

Back pain is a serious problem that many people struggle with every day, with about 59 million Americans reporting a recent case. Unfortunately, it is also a mysterious problem in which there isn’t a sure-fire solution to dealing with its crippling effects once it is already onset. Thus, the best way to deal with back pain is to prevent it from ever occurring. Following are a few important things you can do to maintain a healthy and stress-free back.

Heavy Lifting

Avoid Heavy Lifting

One of the best ways to avoid back pain is also one of the simplest: avoid lifting heavy objects. For instance, if you’re moving, it might save you some money doing the work yourself or with a friend, but in the long run it might save you a lot of back ache by hiring professional movers to do the work for you. Of course, it isn’t always possible to avoid, especially for those whose jobs include tasks where heavy lifting is required. In that case, you should be letting your legs do most of the work by learning to bend your knees when picking up heavy objects and keeping your back straight throughout the exercise.

Keep Off the Extra Weight

On the other hand, it can be an even larger problem if you are the heavy object yourself. And, if you’re overweight, you’re not just engaging in a few minutes of heavy lifting. Indeed, you’re carrying around excess weight every second of every day. Losing weight will go a long way toward reducing the strain put on your back. That involves maintaining a balanced diet that cuts out the extra sugar and empty calories, along with keeping active so you’re burning more calories than you consume.


A good way to raise your activity level is to engage in back stretching and back strengthening exercises so you’re killing two birds with one stone, so to speak: losing weight and improving the muscles in your back at the same time. This might sound challenging, but there are plenty of clinics like the Hand & Orthopedic Physical Therapy Specialists who are trained in administering these exercises and who can help you learn these tools. Moreover, it won’t take a lot of time out of your day and can be done just a few times a week.

Back pain is the most frequently reported condition in America, but with this knowledge you’ll be one of the increasingly few who are able to protect their back and prevent trouble down the line by avoiding common issues and keeping your back muscles strong.

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