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5 Ways to prevent back strain

5 Ways to Prevent Back Strain

Back strains can happen at any time, but they always seem to happen at the worst times. Whether the pain has progressively worsened or a single wrong move has left you couch-bound, it’s a pain to “throw your back out.” So, what can be done to prevent getting sidelined by a strained back?

Here are five preventative measures to actively prevent back strain in your daily activities.


1. Be mindful of your posture

We’re all guilty of dropping into a hunched posture now and then, especially when many of us spend our days looking at computer and phone screens. In order to prevent neck pain and strain, it’s critical not to make a habit of this slouched posture. Healthy posture habits can help combat the risk of neck strains and the harmful effects of “tech neck”.

  • Elevate computer and phone screens to eye level.
  • For every hour spent looking at a screen, take a 30-second stretching break away from the screen.

2. Bend with your legs, not with your back

When it comes to lifting things, it’s crucial to be mindful of your back and lift with proper technique to avoid back strain. At the risk of sounding like a cliché, bend with your legs, not with your back! We’ll continue to preach the importance of practicing this time and time again because it continues to be one of the most common causes of lower back strains. Whether lifting boxes or grandchildren, keep the chest up and the back straight, keep the feet shoulder-width apart, bend the knees and lift with the leg muscles.

3. Get moving

Our bodies are designed to move. Regular physical activity allows our muscles to function as they’re supposed to. And without routine movement, the strength of back muscles can weaken which increases the risk of back strains occurring. Not only does physical activity keep muscles and joints healthy and strong, but it also plays a role in one’s overall happiness and mood. Easy ways to increase regular physical activity, promote whole-body wellness and prevent back strain include going on walks and implementing a daily stretching routine.

4. Take your wallet out of your back pocket

Did you know that sitting on your wallet for extended periods of time can lead to back pain? When a wallet is kept in the back pocket, it acts as a wedge causing the pelvis to tilt when you’re sitting on it. Yes, something as simple as a wallet can quite literally throw the pelvis and lower back out of alignment by straining the joints and putting excess pressure on the nerves. Moving your wallet from your back pocket to your front pocket is a simple way to prevent back pain and the risk of back strain.

5. Seek regular chiropractic care

The best way to prevent back pain and strains is to maintain a healthy spine. Regular chiropractic adjustments help free the spine of any misalignments and allow the body to function as it’s supposed to. When the spine is aligned, nerves are free of interference and blood can flow normally, and impending back strains are less likely to occur. Not to mention, when the inevitable does happen, chiropractors have the expertise to construct a specific treatment plan to help you heal properly and bounce back quicker.

Many of us live busy lives and don’t have time to be sidelined by a strained back. Implementing these simple preventative practices can help reduce the risks of back strain and pain slowing you down. And when a back strain does occur, it’s critical to follow an effective treatment plan to allow the body to heal and get you back on your feet as quickly as possible. The Carlson Chiropractic Center team specializes in addressing back pain and educating patients on how to prevent future injuries. Contact us today to learn more!

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