Back Pain Prevention

Back pain has no target age range or specific conditions for onset. It can strike anyone, anywhere, at any time, and is usually chronic in nature. Because that sounds intimidating and jarring -- and it should -- many people try to live their daily lives in a way that prevents back pain from ever setting in. Here are the best ways to prevent both lower and upper back pain from striking.

Regular Aerobic Exercise

Studies have shown that patients who get regular aerobic exercise have decreased incidence of back pain over the course of their active lives. These activities do, however, need to be those which do not strain or jar the back. Exercises such as brisk walking, swimming, and even stationary bike riding have been showing to increase essential blood flow and oxygen levels that keep the back flexible and in good repair. Done between three and five times a week, this is perhaps the easiest -- and most effective -- way to prevent pain.

Strength Training Exercises for the Back and Abdominals

It is perhaps the worst-kept secret about back pain: strengthening the muscles of the back will help them become more resilient to pain and better able to manage the factors which lead to back pain in the first place. But there is one thing that many people don't consider when they pursue strength training for their back: a strong core is just as essential to preventing pain.

When the back, as well as the abdominals, are strong and well-traned, they can actually act like a corset for your upper body. It helps your posture and keeps the threat of strains, sprains, or jarring movements from affecting your muscles in such a surprising and negative way.

Maintain a Healthy Bodyweight

This, too, is a well-known secret to keeping back pain at bay: a healthy bodyweight promotes a healthy back. Those who are constantly dragging around a heavy body weight are always straining their spinal column as well as the delicate back muscles that ensure their proper and upright posture. Less weight means the back has to do less work over the course of a day, and it means the muscle and spinal column can get the adequate amount of rest and recovery they need to keep them in good repair.

Stop the Smoking Habit

There are any number of excellent reasons to quit smoking, but back pain sufferers -- or those who fear the specter of back pain -- should know that smoking reduces the amount of oxygen delivered to delicate spinal tissues that aid in posture and upright positioning. Quitting smoking allows those levels to return to normal and it ensures that these fragile tissues will be kept in top shape in order to prevent dangerous sprains and other damage that can lead to chronic back pain.

Stretching

Increased flexibility helps maintain muscles and actually promotes the nutrient delivery necessary to ensure that they're in good repair. Back stretches promote increased strength and flexibility, which are two key aspects to fending off pain.