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The Definitive Guide to Avoiding Excess Back Strain

avoid excess back strain

Lower back pain is the leading cause of disability worldwide. Back strain makes it difficult for millions of people to work or complete simple daily tasks. While many sources of back pain come from some form of injury, it’s possible to avoid back pain altogether.

Studies predict that up to 80% of the people will experience back pain during their lifetime. It’s important to use the right techniques and health care to avoid back strain from the start.

Read on to learn to learn more about how to reduce the chance of developing back pain in the future.

Change Your Sleep Habits to Avoid Back Strain

The right mattress for your back will provide ample support without being too firm. Still, it’s important to know that there is no one mattress or sleep position that will help every person.

Some studies have shown that sleeping on your side with a pillow between the legs is the best position to avoid back strain. Remember, the results will vary depending on the person’s physical history and if their injuries.

Fix both sleep problems and back pain with healthy sleep habits like removing all infrared light and not eating large meals to close too late.

Eat Well and Exercise Often

While a few extra pounds can be relatively harmless, rapid weight gain in a short period of time can cause serious back strain in adults. In fact, studies have found that those struggling with obesity are twice as likely to experience back pain.

The healthiest solution here is to maintain a healthy diet partnered with a regular exercise program. Not only does this help keep weight gain under control, but exercises like yoga and pilates have also been found to reduce instances of back strain.

Reduce Desk Time

The average American spends nearly 27 hours a week sitting at a desk. Most of this period is also spent using incorrect posture that can quickly lead to ongoing back strain.

Since most people simply can’t leave their job to avoid back pain, simply being mindful of both the desk and sitting position can make a major difference. Ideally, heads should be kept aligned, not tilting down, and chairs should offer lower lumbar support.

Make Regular Visits to Your Chiropractor

A back strain that has come as a result of a previous injury can be kept from becoming a greater problem than it already is, and can even be reversed in some cases.

Taking regular trips to a chiropractor is considered both a safe and natural way to treat sprains and spinal fractures. However, it is important to remember that overworking areas that have suffered from injury can actually cause pain to worsen.

It’s important to have a registered chiropractor do a full examination of current conditions. This will make it easier to come up with the best plan for physical therapy.

Use a Back Brace

Specialty products like Back-a-Line have shown great results and are an ideal choice for posture correction. Such products can also help form new muscle memory.

It’s possible to correct back pain while going about your day to day life. Simply partner chiropractic services and physical rehab with regular usage of these belts.

“Back-A-Line finally addresses one of the primary causes of back injuries at the functional level – poor spinal mechanics – with a behavioral solution also creating new muscle memory. Back-A-Line has enhanced their basic back support, with therapeutic magnets for chronic back pain with benefits to any rehab protocol. You may be skeptical about magnets as I was, but I’ve seen the peer-reviewed studies.” said Philip Zinni, Osteopathic and former President of the American Osteopathic Academy of Sports Medicine.

Have Your Posture Checked

Proper posture extends beyond how someone sits at a desk and is determined by everything from the way they walk to the way they stand. In some cases, a natural spinal curve could effect posture resulting in back strain.

Standing assessments, shoes designed for walking, and some core exercises are all ideal ways to correct your posture. Using these tools daily can also help avoid any future back problems.

Quit Smoking for Good

While many are associated with the health risks of smoking such as cancer and heart disease, few are aware that smoking has actually been linked to chronic back pain.

Researchers have found that smoking interferes with a brain circuit associated with pain which in turn makes smokers more prone to back problems.

To reverse back pain, consider switching to a nicotine patch. According to Dr.Petre, whose team conducted the study. “We saw a dramatic drop in this circuit’s activity in smokers who – of their own will – quit smoking during the study,” stated Petre.

Manage Your Stress Levels

Stress and psychological conditions can be a direct cause of physical problems, and ironically the same is true in reverse. How we perceive pain along with how we manage the stress that occurs in our day to day life has a direct correlation to the amount of back pain we experience.

Research has found that to reduce stress and back pain, simple mindfulness is the most effective tool. By taking the extra step of recognizing when tense situations arise and implementing stress management techniques, a drastic improvement in lower back pain can occur.

Reverse or Prevent Back Pain Today

Browse our revolutionary back products today to start taking charge of your health and back trauma. By simply partnering the techniques about with our patented back support technology, you’ll witness a dramatic difference in how you feel.

Back pain can quickly extend to additional health complications. It’s vital to take charge of the situation as quickly as possible before any existing problems become worse.

If you aren’t about sure where to begin, we suggest reviewing our FAQ’s page to get a better idea of where to start. It’s helpful to first gain an understanding of what’s causing your back pain.

Once you’ve gotten some answers, you’ll be ready to take the right steps towards better back health.


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