How to Avoid Back Pain

Did you know, four out of five people experience back pain?

Many patients we see and treat experience an ache in their back or sudden sharp pains but they aren’t really sure what caused the pain. You see there are several factors that could contribute to back pain.

Sometimes it comes from a fracture, sprain, trauma, or accidental injury. It can sometimes come from a medical condition or disease like arthritis, fibromyalgia, or spinal stenosis. It can also come from being overweight or inactive.

More commonly, back pain problems are a result of performing an everyday activity incorrectly. The most common way patients injure their backs are by twisting their body the wrong way to reach for something, lifting a heavy object and not aligning your body correctly to do it, straining your back in the garden by pulling out weeds or bending over frequently, or sitting in the same position for hours while at the computer.

Here’s the good news, back pain can be easily managed by your physiotherapist, combine Physio treatment with the following prevention measures, and you’ll be drastically decreasing your chance of reoccurring back pain.

Top Tip’s for Avoiding Back Pain:

1. Exercise -Stretching and moving can help in preventing backache and pain. Simply getting up and moving your muscles can get things moving again. It also helps to keep weight off your body, which in turn takes the strain off your back.

2. Weight Control –Watch your weight. Did you know extra kilos around your stomach area, can cause more strain on your back?

3. Stop Smoking –Smokers are more likely to get back pain because smoking prevents the flow of the proper nutrients to the spine. So do yourself a favor and quit.

4. Proper Posture –Remember your mum’s words “don’t slouch!”? Well, it’s time to listen. People are always leaning over their computers, slumping while sitting on the train, slouching on the couch, hunched at the table, etc. They don’t realize what they are doing to their backs by sitting that way. Make sure your workstation is ergonomically designed to suit you. Be sure to also take a breaks from your computer, walk around and stretch, before returning to work again. Practice good posture, it can lead to a stronger back in the long run.

5. Sleep Sideways –The best position to sleep is on your side. If you prefer sleeping on your back, elevate your knees and lower back with a pillow. Sleeping on your tummy is not suggested but if you do, be sure to elevate your hips.


If you or someone you know is suffering from back pain, ensure you get the right treatment when the pain arises to avoid making the condition worse. Contact our clinic today and one of our expert physiotherapists can help you become pain free again.