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One of the best ways to prevent back pain is to keep your back muscles strong. Try these tips to help protect your back and prevent back pain:
Back pain can be acute (short-term) or chronic (long-term). It can feel like a sudden, sharp pain or a dull, constant ache.
Acute back pain lasts from a few days to a few weeks. It’s often caused by an accident, a fall, or lifting something that’s too heavy. Acute back pain usually gets better on its own — but there may be times when you need to get medical care. Find out when to call a doctor or nurse about back pain.
Chronic back pain lasts for more than 3 months. It’s much less common than acute back pain. Most chronic back pain can be treated without surgery.
Most people have back pain at some point in their lives. It’s one of the most common medical problems. Many people hurt their backs when they lift, push, or pull something that's too heavy. You’re more likely to experience back pain as you get older.
You may also be at risk for back pain if you:
Take care of yourself to avoid back pain. Preventing back pain is easier than treating it.
Physical activity can make your back stronger and lower your risk of back pain:
If you have an injury, health condition, or disability, consider asking your doctor or nurse which types of activity are best for you. Get tips on staying active with a disability.
Good posture can help prevent back pain.
Lift things with your legs, not your back. Keep your back straight and bend at your knees. Get help if the load is too heavy for you to lift alone. Get more tips on safe lifting.
If you sit a lot — like if you work at a desk — it’s important to take care of your back. Take regular breaks from sitting if you can. Learn more about preventing back pain at work.
Getting to and staying at a healthy weight lowers your risk of back pain. If you’re overweight, losing weight in a healthy way can lower the strain on your back. Get tips for maintaining a healthy weight.
Getting enough calcium and vitamin D can help keep your bones strong and prevent osteoporosis. Osteoporosis makes your bones weaker and more likely to fracture (break) — and if it affects your spine, it can cause back pain.
To learn more: