Prevention of Back Pain

Posture

• Standing. Keep the back straight, shoulders back and weight evenly distributed on both feet. 
• Sitting. For those who spend long periods sitting, use a chair that supports the lower back. Feet should rest flat on the floor or on a footrest. Try to stand up and move about every 20 minutes.
• Walking. Take small, steady steps while keeping good posture, avoiding slouching forward.

Strengthening the back and abdominal muscles

The core muscles (abdomen, back and hips) are vital for spinal support. Regular strengthening and stretching exercises can improve posture and reduce the risk of injury. Some recommended exercises include:

• Bridges (to work the lower back and glutes).
• Planks (to strengthen the abdomen).
• Stretches for the lower back and hips to maintain flexibility.

Maintaining a healthy weight

One of the most common issues linked to back pain and other health problems is being overweight. Excess weight, especially around the abdomen, adds strain to the spine and joints. Once patients develop back pain, losing weight can become more difficult because pain may limit their ability to move and exercise properly.

Taking regular breaks and moving often

If you spend long periods sitting, aim to take a break every 30 minutes. Stand, walk, stretch and change position to reduce stiffness and maintain muscle tone.

Lifting objects correctly

When lifting, always use the legs rather than the back. Bend the knees, keep the back straight and rely on the strength of the leg muscles, not the spine.

Wearing suitable footwear

Footwear can affect posture and contribute to back pain. Avoid high heels and choose shoes with proper arch support, especially if standing or walking for long periods.

Improving sleep quality

Sleeping posture is important for spinal health. The recommended positions are lying on your side with a pillow between the knees or on your back with a pillow under the knees to maintain the natural curve of the spine. The mattress should be firm yet comfortable.

Managing stress and tension

Emotional stress often causes muscle tension, particularly in the back. Relaxation techniques such as meditation, yoga or deep breathing can help ease tension and support overall wellbeing.

Realiza ejercicios de bajo impacto

Actividades como caminar, nadar o andar en bicicleta son excelentes para mantener la espalda en forma sin causar un impacto excesivo. Estos ejercicios ayudan a mejorar la circulación y fortalecen los músculos sin poner tensión innecesaria en la columna.

Evitar permanecer en una misma posición durante mucho tiempo

Ya sea de pie o sentado, se tiene que permanecer en movimiento y evitar quedarse demasiado tiempo en una postura estática. Si se trabaja en una oficina, se recomienda usar un escritorio ajustable para alternar entre estar sentado y de pie.

Consultar a un profesional si es necesario

Si el dolor es persistente o recurrente en la espalda, es importante consultar a un fisioterapeuta, quiropráctico o médico especializado para obtener un diagnóstico adecuado y un plan de tratamiento personalizado.