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Do and Don’ts to avoid back pain

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Following precautions helps to prevent back pain

  • Avoid sedentary lifestyle
  • Do regular exercise and yoga
  • Avoid heavy physical work
  • Avoid repeated bending, twisting or lifting
  • Do not sit or stand in one posture for long time
  • Improper your posture
  • Practice stress management practices
  • Take over-the-counter painkiller or local application ointment


Some of the steps while lifting or bending that help in preventing back pain are:

  • Don’t try to lift heavy objects alone
  • Get a proper support by spreading your legs to a comfortable position
  • Be as close as possible to the object being lifted
  • One should always bend at the knees and not at the waist while bending
  • Do not bend forward as you lift the object and do not twist the waist while lifting or carrying the object


Measures to prevent back pain at work place include the following:

  • Avoid high heels
  • Make sure the chair you sit on has a straight back and its height, arm rests can be adjusted to a comfortable position
  • When sitting for long time keep the knees at the level of the hips or slightly higher (use a small stool if needed), use a small pillow behind the lower back
  • Avoid sitting continuously for long periods; get up from your seat, walk a few steps and stretch the back a little
  • Practice relaxation techniques such as meditation, yoga


Written by: Healthplus24 team
Date last updated: June 12, 2012