Tens of millions of Americans suffer from lower back pain.  It is, in fact, one of the most common ailments that bring people to the doctor or to their local chiropractor.  There are also plenty of things you can do at home to help minimize your chances of straining your back, and especially your lower back, which is where most back injuries are centered.  Here are a few:


This one’s obvious, and it’s not something most people like to hear.  The simple truth though, is that by strengthening your core, you’ll be much less prone to back strains and sprains. This means less pain in your life, and that’s a good thing.

The best types of exercise to minimize back pain are low-impact cardio routines or working out on elliptical machines.  If you’d rather not do either, then take regular walks, or try swimming.  Both are low impact ways of getting the exercise your aching back needs.

Pay Attention To Posture

Most people have really bad posture when sitting in chairs. This is made worse by the fact that these days, many of us have jobs that require us to sit for extended periods.  It’s no wonder doctors and chiropractors are treating so many patients for back pain these days!

Paying attention to how you’re sitting will go a long way toward minimizing your risk of back pain.  Even better, invest in a high-quality ergonomic chair that will assist you in ensuring good posture.

Mindfulness When Lifting

Watch carefully the next time you see someone lifting a heavy object.  Most of the time, they’ll bend over and pick it up, letting their core muscles do the heavy lifting.  This is exactly the wrong approach unless you’re looking to maximize your chances of a back injury.

The better, more effective way to lift is to squat, and allow your powerful leg muscles to do most of the work.  That’s less stress on your back, and less chance that you’ll suffer an injury.

Sooner or later, you’re going to experience some kind of back pain.  If you follow the simple steps above, though, you’ll go a long way toward minimizing your chances.