Protecting Your Lower Back with Simple Prevention Ideas


Throughout the day, your back must perform many stressful functions, putting it at risk of potential injury. An injury in the lower back can lead to perform even basic physical tasks. Taking care of your back and protecting it from harm should always be a priority.

Exercise to Build Your Core

Strengthening your back muscles can help you avoid injury by preparing the body for physical stress. You don’t need to build your core; taking a short walk around the neighborhood or park can help you build your strength.

Boost Your Health

Improving the health of your body can help ward off back injuries. Losing weight, for example, reduces strain on your bones and muscles. To accomplish this goal, start with some small and easy changes, such as eating dessert only three days a week and adding more fruit to your diet.

Improve Your Posture

Sitting with poor posture stresses your lower back, causing discomfort and potential pain. In the office, invest in an ergonomic chair that supports the natural position of the spine. During long work sessions, take breaks frequently to stand up and readjust your posture.

Learn How to Lift Heavy Items Properly

Lifting heavy objects incorrectly can cause severe back pain. Never bend over to directly pick up a heavy item; always bend your knees first and then reach for the object. With this method, your legs do most of the lifting without stressing your back.

Stretch Your Legs

The muscles in your legs can impact your back. Frequently stretching your legs through simple exercises is a good way to keep your legs loose. You can even stretch your legs while you’re sitting in your office; place one leg in front of you and push your leg without leaning forward. Doing this stretch throughout the day can help you avoid back strain.

Exercise Within Your Limits

Exercise is always good for the body, but poor form and straining to avoid injury. For example, playing golf without properly stretching can strain your back. Running a marathon without good shoes can cause lower back issues.

Travel with Care

Sitting for long periods of time while traveling can cause back pain, especially if you’re forced to move your luggage.

Lower back pain can take you away from your favorite daily activities. Prevention through good posture and proper exercise are just some of the ways you can help avoid straining your back.


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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