Health A-Z

Medical Content Created by the Faculty of the
Harvard Medical School

Back Pain

Prevention

You can help prevent some forms of back pain by strengthening your back with exercises and by avoiding activities that lead to back injury. This means:

• Practice good posture.

• Sleep on your side or on your back with a pillow under your knees if you can.

• Exercise regularly, but stretch before and after.

• Practice abdominal crunches to strengthen abdominal muscles, which support your lower back. Also, walk or swim regularly to strengthen your lower back.

• Always lift objects from a squatting position, using your hips and your legs to do the heavy work. Avoid lifting, twisting and bending at the same time.

• Avoid sitting or standing for extended periods of time.

• Wear soft soled shoes with heels that are less than 1 and one-half inches high.

To help prevent osteoporosis, make sure you get enough calcium daily to meet the dietary requirements for your age group. Follow a routine program of weight-bearing exercise. Avoid smoking and limit the amount of alcohol you drink. If you are a woman who has entered menopause, speak with your doctor about testing for osteoporosis and medications that can help to prevent it.