5 Ways to Prevent Back Pain

Chronic back pain is a wide-spread problem affecting as many as eight out of ten people at some point in their lives. Ongoing back pain can occur as a result of injury, overwork or disease processes. Pain management will likely include working with a physical therapist or other medical specialist in order to reduce the intensity and/or the frequency of pain symptoms. However, there are a number of techniques and tips that individuals can use to prevent back pain from occurring.5 Ways to Prevent Back Pain

Exercise and Diet

Exercise may be the last thing on a pain patient’s mind, but regular exercise is the most important component to any pain management therapy and is also a great preventative measure. Exercise helps keep the back muscles limber and strengthens them so that they do not place undue stress on the spine. Exercise also increases blood flow and eases inflammation. Stretching before and after physical activity is essential; without proper stretching the muscles can become strained which will increase back pain rather than lessen it. However, static stretching is counterproductive. Stretching must be performed in specific movements which move into new range of motion and move out of it.

It is also important to maintain a healthy weight. Excess weight, particularly in the core area, can increase the stress on the back and perpetuate pain symptoms. So in addition to exercise, eating a healthy diet is very important. Ensuring that there is enough vitamin D in the diet can help keep bones healthy and strong as well. Medical professionals can advise patients on the best types of exercise for their specific pain symptoms.

Maintain Good Posture and Sleeping Positions

Many chronic pain patients have jobs that require them to sit for extended periods throughout the day. While this may seem to place less stress on the back muscles, sitting for log periods can place as much or more strain on the back muscles than physical activity. Sitting compresses the spongy discs between the vertebrae and causes them to lose fluid, which provides their nourishment. To combat this effect, sit up straight and use a chair that provides good lumbar support. Place the knees slightly above the hips when sitting and place them on a short stool if possible. Take frequent breaks and walk around or stretch regularly to ease stress on the spine and back muscles.

Sleeping in the proper position is as important as maintaining good posture. A physician or other medical professional can suggest the best position for the specific origins of various types of pain; however, there are some general guidelines to follow as well. A side position with the knees slightly raised may be ideal for people with lower back pain, but some people prefer to sleep on their backs. If so, using a pillow to support the lower back and the knees may lessen the symptoms. Sleeping on the stomach is particularly hard on pain, but if need be, patients can place a pillow under the hips to lessen the strain.

Learn to Lift Properly

One of the chief complaints that chronic pain patients have is the limitations that the pain imposes on their daily activities. Even completing routine household tasks can seem monumental in the face of back pain. Learning to lift properly can prevent back pain and allow patients to complete household tasks and engage in favored activities with fewer limitations.

Bending over from the waist to lift can cause serious back problems; instead bend at the knee and lift with the leg muscles. Hold the item close to the body and do not pivot the body while lifting. Keep the item between the armpit and knees when moving it and keep in mind that light objects can cause just as much damage as heavy ones if not lifted properly.

Wear Proper Shoes and Clothing

Wearing comfortable, low-heeled shoes is another great way to lessen pain. While fashion may dictate higher heels and narrower toe boxes, these types of shoes are extremely detrimental for the back and spine. Heels higher than one inch can really take a toll on the muscles and actually misalign the bones in the spine, increasing pain. If high heels must be worn, limit the amount of time and bring lower heeled shoes to change into.

In addition, wear looser fitting clothing. Tight pant and jeans can create pressure on the muscles and bones which can create pain and reduce blood flow as well.


In this instance, an athlete was originally diagnosed with minor quadriceps muscle strain and was treated for four weeks, with unsatisfactory results. When he came to our clinic, the muscle was not healing, and the patients’ muscle tissue had already begun to atrophy.

Upon examination using MSUS, we discovered that he had a full muscle thickness tear that had been overlooked by his previous provider. To mitigate damage and promote healing, surgery should have been performed immediately after the injury occurred. Because of misdiagnosis and inappropriate treatment, the patient now has permanent damage that cannot be corrected.

The most important advantage of Ultrasound over MRI imaging is its ability to zero in on the symptomatic region and obtain imaging, with active participation and feedback from the patient. Using dynamic MSUS, we can see what happens when patients contract their muscles, something that cannot be done with MRI. From a diagnostic perspective, this interaction is invaluable.

Dynamic ultrasonography examination demonstrating
the full thickness tear and already occurring muscle atrophy
due to misdiagnosis and not referring the patient
to proper diagnostic workup

Demonstration of how very small muscle defect is made and revealed
to be a complete tear with muscle contraction
under diagnostic sonography (not possible with MRI)


Complete tear of rectus femoris
with large hematoma (blood)


Separation of muscle ends due to tear elicited
on dynamic sonography examination

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