5 Steps to Prevent Back Pain


  • Avoid sitting for more than 2 hours continuously - Long hours of sitting will increase the disc pressure and can set the conditions for future disc prolapse. So just get up and walk for three to five minutes for every 2 hours of sitting.
  • Sit straight when on recliner sofas or chair in the office, car and in house. The posture during sitting does matters a lot. These sofas can let your spine slouch and cause structural deformation of the disc. So sit straight by maintaining the natural lower back curvature. You can also use a small lumbar cushion between your lower back and chair. Use the same in your car seat too.
  • Avoid lifting heavy weights especially in early morning (like cylinders). Bend the knees to pick up an object than bending your spine. Do not hold your breath during lifting. Rather just exhale. If you already have pain, avoid vigorous weight lifting in the gym. Dead lifts, leg press exercises will actually worsen the back pain.
  • Do Bhujangasana (Mckenzie Spinal Extension Exs) ten times at least three to four times a day. It is a wonderful and world renowned exercise of mechanical back pain and disc bulge. If you do that every two hours there is a very good chance that your pain comes markedly down in a day or two.
  • Reduce your body weight by gentle Aerobics like walking or jogging coupled with healthy dieting. Every 1 kg of weight loss is equivalent to 3-4 kg of stress/Load reduction in the back and in your disc. So try shed some weight.