Back Pain Prevention

Does your back ache? If so, you are not alone.

Back pain affects 8 out of 10 people during their lives.1 It can range from a dull ache to a sudden, sharp pain.

Acute back pain starts quickly and lasts less than 4 to 6 weeks. It is the most common type of back pain and is often caused by lifting something heavy or falling. Chronic pain lasts more than 3 months and is less common.

Tips to Prevent Back Pain

  • Use good posture and use good body mechanics when lifting. When lifting something heavy, bend your legs and keep your back straight.
  • Exercise often and keep your back muscles strong.
  • Stay at a healthy weight, don’t smoke, and get your daily supply of Calcium and Vitamin D.

The Importance of Healthy Work Habits

Some risk factors on the job include strain on your back, repetition, posture, and stress.

  • Your sitting and your standing posture at your job are very important to preventing back pain! If you slouch or stand with a curved back, this can lead to muscle fatigue and injury. Good posture relaxes the body and requires minimal effort.
  • Minimize hazards and watch where you walk!
  • If you sit for long periods, change your position every 20 minutes or so.
  • Adjust your work space, if possible, to decrease strain and repetition. Use lifting devices, and if you work at a computer, make sure the monitor and chair are positioned properly.

1National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) (Sep 2005) Focus on Health: Back Pain, US Department of Health and Human Services (DHHS), National Institutes of Health (NIH)

The material obtained from this website is not intended as a substitute for medical care. Readers should seek appropriate professional advice before acting on the basis of any information provided by