Your back is one of your body’s most important muscular and skeletal systems. Although every part of your body is important, your back supports your body through the day. It’s essential to take care of it. GJEL Accident Attorneys has a few tips to help prevent back pain and prevent any existing pain from further injury.

Back Pain Is Serious Business

Back pain is widespread. According to the National Institutes of Health, “In any 3-month period, about 1 in 4 adults in the U.S. has at least 1 day of back pain.” 

Back pain can be annoying, but also debilitating. It can affect your ability to do the things you do every day, like tying your shoe.

Thankfully, you can do a few things to help prevent your back pain from turning into something more serious.

Back Pain Tips

Here are a few tips to help prevent back pain from turning into a severe injury.

Safe Lifting

It is important to lift any object properly. Doing this helps protect your back from injury and worsening any existing pain.

Lifting anything can affect your back. Even bending down to pick up your shoes can hurt your back over time if you are doing it wrong. Lifting heavy objects wrong has an even greater effect.

When lifting anything, especially something heavy, keep the following in mind to protect your back:

  • Don’t bend your back to pick up an object;
  • Use your legs for power and push from your heels;
  • Keep the weight close to your body;
  • Have a good hold on the object before lifting it;
  • Avoid twisting your body or neck;
  • To readjust, first put the object down or lower it; and
  • Know your limits—if you think you can’t lift an object by yourself, seek help before trying.

For more on safe lifting, these will help you visualize and better practice safe lifting. Your back will thank you.


Stretching is another way to protect your back from injury and prevent any pain from worsening. Stretching can also relieve back pain.

Make stretching a part of your daily routine. Pick a time in the morning, afternoon, or mid-day to give yourself time to stretch. For best results, ideally give yourself five minutes a few times during the day to take a break and stretch. 

Also, consider doing yoga. Doing yoga is a great way to stretch. It can also help relieve stress, which itself can cause back pain. 

You don’t have to pay for a class either. There are many yoga classes you can participate in online. Check out a few muscle exercises that can help with preventing back pain here


Having and keeping a good posture can help with back pain. 

With proper posture, your back is aligned the way it is supposed to be. Standing up straight with your shoulders back is good posture. Avoid ‘slouching’ forward or backward while standing and sitting. This can take some practice, but practice will help make it a habit.

Being aware of your posture is the best way to help maintain good posture. Practicing good posture can help relieve some back pain, and prevent any pain from worsening and turning into an injury. Having good posture may also help improve your mental health.

Due to its impact in more than one area, practicing good posture is a great way to maintain your health. 


Exercise is vital to our health generally and very important to back health.

Exercise helps strengthen the muscles in your back, which can help to prevent pain from sore muscles. Exercise also helps you maintain a healthy weight, which places less stress on your back.

If you work at a desk and sit all day, try to get up and walk around for a few minutes whenever you can. Even a small amount of walking helps exercise your body. This small act can help relieve pain and prevent injury.

Whenever you exercise, it is important to use proper form and stay within your ability. Overdoing it with exercise can worsen your back pain. Worse, it can lead to serious injury


The way you sleep can affect your back. It can cause or help relieve back pain.

Generally, it is recommended that you sleep on your side. This helps relieve pressure on your back. Similarly, having the right pillow helps relieve stress on your neck. 

If you can only sleep on your back, the Mayo Clinic recommends placing a pillow underneath your knees. This helps keep the natural curve of your back. If you can only sleep on your stomach, they recommend sleeping with a pillow under your midsection. 

Changing the way you sleep can make a big difference in your back pain. It can also help prevent further injury.

Combine any and all of these tips into your daily routine. It could make the difference between occasional back pain and serious injury.