--- title: Preventing and Managing Back Pain description: Back pain is the second-most common reason to visit the doctor, with 4 out of 5 people experiencing it during their lives. According to the Cleveland Clinic, the risk of back pain increases with age, stress, poor nutrition, a sedentary lifestyle, and obesity. image: https://articles.wellzesta.com/hubfs/Untitled%20design-Nov-21-2022-06-47-52-5087-PM.png --- [![Wellzesta](https://assets-global.website-files.com/6527f83222cbee1b24466b4d/652ed4901978b1a2ac40ce28_LogoWellzesta.svg)](https://www.wellzesta.com/) [Home](https://www.wellzesta.com/) [Solutions](https://www.wellzesta.com/solutions) [Benefits](https://www.wellzesta.com/benefits) Resources ![](https://assets-global.website-files.com/6527f83222cbee1b24466b4d/6527f83222cbee1b24466c7a_chevron-down.svg) [Articles A library worth reading](https://articles.wellzesta.com/) [White Papers Research-focused discoveries](https://www.wellzesta.com/resources/white-papers) [Case Studies Real-world client benefits](https://www.wellzesta.com/#cases) [Videos Watch our videos](https://www.wellzesta.com/resources/videos) [About us](https://www.wellzesta.com/about-us) [Contact](https://www.wellzesta.com/contact) [Book a Demo](https://www.wellzesta.com/#book-a-demo) ![](https://assets-global.website-files.com/6527f83222cbee1b24466b4d/6527f83222cbee1b24466cad_menu-3-line.svg) [Home](https://www.wellzesta.com/) [Solutions](https://www.wellzesta.com/solutions) [Benefits](https://www.wellzesta.com/benefits) Resources ![](https://assets-global.website-files.com/6527f83222cbee1b24466b4d/6527f83222cbee1b24466c7a_chevron-down.svg) [Articles A library worth reading](https://articles.wellzesta.com/) [White Papers Research-focused discoveries](https://www.wellzesta.com/resources/white-papers) [Case Studies Real-world client benefits](https://www.wellzesta.com/#cases) [Videos Watch our videos](https://www.wellzesta.com/resources/videos) [About us](https://www.wellzesta.com/about-us) [Contact](https://www.wellzesta.com/contact) # Preventing and Managing Back Pain ##### Posted by [Annie Keough](https://articles.wellzesta.com/author/annie-keough) on November 21, 2022 ![](https://articles.wellzesta.com/hubfs/Untitled%20design-Nov-21-2022-06-47-52-5087-PM.png)   Back pain is the **second-most common** reason to visit the doctor, with **4** out of **5** people experiencing it during their lives. According to the [**Cleveland Clinic**](https://health.clevelandclinic.org/lifestyle-changes-to-ease-back-pain/?_ga=2.111312964.1527793916.1668908788-1115467022.1668908788&_gl=1*18lob5k*_ga*MTExNTQ2NzAyMi4xNjY4OTA4Nzg4*_ga_HWJ092SPKP*MTY2ODk5MzYyOS4yLjAuMTY2ODk5MzYyOS4wLjAuMA..), the risk of back pain increases with age, stress, poor nutrition, a sedentary lifestyle, and obesity.  There are, however, **lifestyle changes** and choices that can help prevent back pain in the first place. If you already experience back pain, there are also some simple tips you can follow to manage it. **How to Prevent Back Problems** **     Exercise carefully.** Keeping your back muscles strong is one of the best ways to prevent back pain. You should do stretching and muscle-strengthening exercises **at least 2 days** a week. Remember, if you are lifting heavy weights, **lift with your legs** to avoid unnecessary strain on your back. When picking up something heavy, straighten your back and let your leg muscles take the brunt of the weight. **     Don’t smoke.** Among the other negative health effects caused by smoking, it can also lead to back pain. Smoking [cuts off the flow of n**utrient-containing blood**](https://www.webmd.com/back-pain/tips-for-pain-relief) to your spinal discs, making smokers vulnerable to back pain.  **     Check your posture.** Bad posture (slouching, hunching over) can **weaken the tissue** in your lower back and lead to problems with your [discs](https://www.northbridgechiro.com.au/how-can-poor-posture-result-in-back-pain/), muscles, and joints. To prevent deterioration that causes back pain, you have to get into the habit of consciously **correcting your own posture**. It’s easy to get distracted by work or other responsibilities but try to catch yourself by using the rule of **“curve reversal,”** meaning stretching away from what has you leaning over (for example, your computer).  Don’t stand on one foot for a long time, and remember to stretch your neck muscles from one shoulder to another. [**Some tips**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/posture) to help maintain good posture are: don’t sit in soft, spongy chairs, check your mattress support, get a pillow that supports your neck, and switch to ergonomic chairs for work or at your desk.  **How to Manage Back Issues** **     Exercise**. Although it may seem counterproductive, being physically active can ease back pain. Spine specialist E. Kano Mayer, MD, believes that “**motion is lotion**.” Any amount of exercise, even when you are suffering from an episode of back pain, can accelerate the recovery period. Seniors are recommended to get **1 to 2 hours** of aerobic activity (walking) and **2 days** of strengthening exercises per week ([aquatic exercise](https://www.spine-health.com/wellness/exercise/water-therapy-exercise-program), [core strengthening](https://www.spine-health.com/wellness/exercise/back-exercises-and-abdominal-exercise-recommendations), [lumbar stabilization](https://www.spine-health.com/wellness/exercise/lower-back-stabilization-exercises-back-pain)). **     Reduce inflammation**. Inflammation is the main cause of various chronic pains. The foods you eat, including refined carbs (flour), sugars, and processed foods can increase inflammation and your chances of worsening your back pain. Forming a diet rich in **vitamins**, **minerals**, and **phytonutrients** (plant nutrients) can help reduce inflammation and relieve pain. **     Cold and warm compress**. When back pain eventually strikes, try a cold compress to ease inflammation and muscle spasms. Apply the compress for **20 minutes** at a time **every 2 hours**. ***Note***: Older adults with diabetes or other nerve conditions may want to avoid cold compresses, as they could risk skin damage. If the pain persists after **2 or 3 days**, consider using a heat pack to stimulate blood flow and range of motion by relaxing your muscles and reducing stiffness. **Wellzesta** Wellzesta’s Life and Elevate platforms give users **interactive** and **intellectually** **stimulating** resources to help combat and maintain issues that pertain to them. Users receive daily wellness content through videos and articles that allow them to learn tips and suggestions to manage back pain. [**Life**](https://www.wellzesta.com/products/life/) and [**Elevate’s**](https://www.wellzesta.com/products/elevate/) physically-focused wellness videos guide users through stretches, yoga, and back-friendly exercise. Click [**here**](https://www.wellzesta.com/) to learn more about how Wellzesta can help your community. 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