7 Tips on Preventing Back Pain

Beauty & Wellness Blog
3 min readMay 8, 2019


Back pain is one of the most annoying pains we have to endure throughout our life. It is thought that back pain especially within the lower areas of the back strike in excessive of 80% of all adults at some point within their life span. This applies to both men and women, where it is estimated that they will receive similar rates of pain.

It has been estimated by specialists that lower back pain is second only to the common cold in regards to loss of working hours.

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If so many people suffer what exactly causes the pain?

Back pain can be brought on by numerous causes such as lifting, improper bending, sitting wrong, twisting alongside sleeping on the wrong sort of bed.
When you are stood upright, your spine can support your body without actually using the back muscles. However you are placing a lot of strain on your back which will result in you paying a price for this luxury. The supporting muscles remain weak from inactivity. They don’t develop enough to provide support when you need it, such as when your spine is fighting a bad bed to maintain its natural alignment.

7 Steps to Prevent Back Pain

1. Unlock and bend the knees when lifting or leaning forward. Keep objects close to your body and directly in front of you.
2. Avoid excessive reaching in front of you or overhead. Use a step-stool.
3. Stop smoking, especially if you have smoker’s cough. Coughing puts pressure on the spinal discs.
4. Take a standing and walking break every 30 minutes when sitting for long periods. And shift position often when standing for long periods.
5. Keep your chair as close as possible to desks and tables.
6. Eat right and exercise.
7. Sleep on a mattress that lets low back muscles relax such as Select Comfort’s adjustable firmness air sleep system.
8. Set a sleep schedule. Keep bedtime and wake-up time the same all week long.
9. Exercise regularly. Don’t exercise close to bedtime, but do 20 to 30 minutes of exercise at least three times per week.
10. Cut down on stimulants. Consuming caffeine, found in coffee and chocolate, makes it harder to fall asleep and fall into deep sleep.
11. Don’t sleep on a bed that’s too soft, too hard or too old. Replace your innerspring mattress if it is eight to ten years old. Or switch to an adjustable firmness mattress with air support for better sleep today.
12. Don’t smoke, and drink only in moderation. Smoking and alcohol have detrimental effects on sleep similar to caffeine.
13. Unwind in the evening. Try to deal with worries and distractions before going to bed.
14. Don’t go to bed stuffed or starved. A full stomach causes you to toss and turn. An empty stomach causes discomfort.
15. Develop a sleep ritual. Do the same things in the same order each night before bed.
16. Give sleep priority. Don’t take the temptation to stay up late for movies, parties, etc.
17. When you can’t sleep….Eat a high carbohydrate snack of pasta or bread. Sip warm milk or herbal tea. Take a warm bath. Alternately tense and relax your muscles. Breathe deeply. Get up and read or listen to music. Hypnotize yourself by repeating ‘I’m getting sleepy.’ Try to stay awake to take the pressure off trying to sleep. Cut back on sleep time.

The tips mentioned above are created to help you prevent and possibly overcome back pain, however it is always best to seek professional medical advice from a specialist.

Christiaan Janssens

CRO Akwa Wellness


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Burke GL (2008). “The Anatomy of Pain in Backache”. Backache: From Occiput to Coccyx. Vancouver, BC: MacDonald Publishing.
Deyo, Richard A. Weinstein, James N. (2001). “Low Back Pain”. New England Journal of Medicine. 344 (5) 363–370.

Cohen, Steven P. (February 2015). “Epidemiology, diagnosis, and treatment of neck pain”. Mayo Clinic Proceedings. 90 (2): 284–299.