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- Proper body mechanics: Many options exist for individuals wishing to prevent back and neck pain. Learning proper body mechanics, such as bending, lifting, and twisting, is particularly important if the individual's occupation involves repetitive bending, lifting, and twisting, as is the case with athletes and construction workers.
- Exercise: Regular exercise helps to keep back muscles strong and flexible. Regular low-impact aerobic activities do not strain or jolt the back and neck. Low-impact aerobic exercises may also increase strength and endurance in the back and allow the muscles to function better. Walking and swimming are also recommended by health professional. Abdominal and back muscle exercises, also called core-strengthening exercises, help condition back muscles so that they function more efficiently and help protect the back from injury. Flexibility in the hips and upper legs aligns the pelvic bones to improve back comfort. A healthcare professional can help the individual choose the best exercise program.
- Posture: Maintaining good posture, such as sitting straight in a chair and not slumping, can prevent and decrease back pain. Individuals with jobs that require long standing or sitting should take frequent breaks from standing or sitting positions to help prevent back pain.
- Weight control: Maintaining weight within an ideal range for the individual's body size is very important. Excess weight has been directly linked with the development and worsening of back pain.
- Diet: Eating a healthy diet is important to prevent back pain. A healthy diet, including fresh fruits and vegetables, provides the body with essential nutrients for health.
- Quitting smoking: Smokers have diminished oxygen levels in their spinal tissues that can hinder the healing process. Clinical studies have found mixed results on whether cigarette smoking leads to back conditions, but there is evidence that smoking may increase the risk of developing sciatica or back pain that radiates to the hip and/or leg due to pressure on a nerve.
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