7 things to do to avoid lower back pain

Lower back pain is an uncomfortable symptom that can be caused by irritation or the deterioration of one of the structures in the lower part of the spine.

Its appearance is often of muscular origin although it can also occur due to the degeneration of intervertebral discs, joint problems , hernias and other conditions of greatest care.

Although these latter cases must be analyzed by a specialist, there is a series of habits and care that reduce the disease whatever the cause.

As a result, these may be integrated into daily routine by prevention to avoid injuries, contractures, and other symptoms. my associates.

1. Correcting the body posture against lower back pain

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Do you have a good posture, although you may not know it, something so essential that to adopt a good posture, both in activity and at rest, can reduce the recurrence of back pain.


  • When seated, be sure to keep your back straight, preferably supported.
  • If you have to perform a high physical activity, such as lifting heavy weights, bend your knees to better support your back.
  • While walking, keep your back straight, shoulders lined up and your head forward.

2. Exercise

The sedentary lifestyle has a lot to do with lower back pain and joint diseases that degrade the lower part of the spinal column.

Although inactivity can reduce pain when it is too strong, regular physical exercise is essential to avoid it.


  • Adopt a physical exercise routine, at least 30 minutes, 3 times a week.
  • Combining Cardiovascular Activities with Muscle Building Exercises
  • Perform warm-up and stretching exercises.
  • If you have injuries or feel pain, try swimming.

3. Practice breathing techniques

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Breathing techniques are simple exercises that help improve the oxygen transport to all cells of the body.

This helps improve physical and mental well-being particularly in the face of anxiety and episodes of anxiety. .


  • If you have lower back pain due to stress, look for a quiet place and breathe deeply and slowly for 5 minutes.
  • Inhale and exhale several times, until you feel more relaxed.

4. Controlling the weight

The overweight and obesity can cause pain in the lower back, in addition to injuries, disc wear and other chronic disorders that later may manifest themselves with more serious symptoms.

Because excess weight overloads muscles and joints exceeding the support capacity of the spine.


  • Adopt a healthy diet, low in fat and calories
  • Perform a regular exercise, at least three times a week.
  • See the doctor to determine if the overweight is due to reasons other than food (metabolic disorders or thyroid diseases, among others).

5. Avoid smoking

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In addition to severe seizures on respiratory health, the smoking harms the good circulation and, consequently, reduces the oxygenation of the muscles of the lower back.

Cigarette toxins degrade tissue and, in the long run, cause degeneration of green discs.


  • Seek help to stop as soon as possible.
  • Choose to consume infusions and remedies to relieve withdrawal syndrome.
  • If you do not smoke, avoid exposing yourself to cigarette smoke.

6. Sleep well

Having a good quality of sleep is not only the key to renewing the physical and mental energy, but it is also essential to relax the muscles and the lumbar region and cervical.

During the rest period, the stiffness and tension that occur throughout the day are reduced and, in addition, increase muscle oxygenation.


  • Respect your sleep schedule and be sure to sleep between 7 and 8 hours a day.
  • Remember that when you sleep, it is also important to maintain good posture.

7. Raise your legs

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After completing a tiring day, you can lift your legs to relax. lower back and, by the way, activate the circulation in the lower part of the body.

This simple exercise decreases inflammation and also helps to prevent stiffness and muscular contractures .


  • Lie on a comfortable surface, keeping your back straight and arms on the sides.
  • Raise your legs for 3 to 5 minutes and rest.

Do you have continuous low back pain? If this symptom is reoccurring, keep in mind the previous recommendations. And begin to rectify it with simple and natural practices.

If pain persists, consult a doctor.

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