5 Ways to Prevent Back Pain: Expert Tips from Portland’s Physical Therapy Community
on Monday, January 6, 2025The Growing Concern of Back Pain
According to Dr. Roger Chou, an OHSU professor in Portland, Oregon, low back pain currently impacts over 540 million people globally, contributing to 2.7 million emergency room visits annually in the United States. Back pain can hinder productivity, reduce quality of life, and lead to serious health complications if left untreated. The good news? With proper education and proactive steps, back pain is often preventable. Here are five proven strategies to help you prevent back pain, whether at home or work.

1. Maintain a Healthy Weight
Excess body weight places stress on your spine, leading to pain and increasing the risk of injury. Maintaining a healthy weight through balanced nutrition and regular activity can help reduce the strain on your back. Incorporate nutrient-rich foods like fruits and vegetables, and aim for moderate exercise like walking. Walking is a simple yet effective way to burn calories and improve spinal health without overexertion.

2. Strengthen Your Back Muscles
Strong back muscles provide essential support to your spine, reducing the risk of injury and degenerative conditions. Engage in targeted back exercises that are easy to perform at home or with minimal equipment, such as lying extensions on a yoga mat. Remember to consult a physical therapist for guidance on proper techniques to avoid strain and maximize benefits.

3. Stretch Regularly
Flexibility plays a vital role in maintaining a healthy spine. Stretching before physical activities or lifting can prepare your muscles for movement, reducing the risk of injury. Evening stretches before bedtime can also alleviate tension built up throughout the day. Simple stretches like forward bends, side stretches, and gentle backbends can be highly effective.

4. Practice Good Posture
Poor posture is a common contributor to back pain. Proper standing posture involves aligning your ears over your shoulders, shoulders over your hips, and hips over your ankles. For those who sit for long periods, invest in an ergonomic chair that promotes a straight, supported spine. Regularly check your posture throughout the day to ensure alignment and reduce strain.
5. Lift Properly
Improper lifting techniques are a leading cause of back injuries. While bending your knees is a widely known tip, there’s more to safe lifting. Keep the load close to your body, engage your core muscles, and avoid twisting while lifting. Consult a physical therapist for personalized advice and techniques to prevent injury during lifting tasks.
Why Physical Therapy Is Essential for Back Pain Prevention
Physical therapy is a non-surgical, evidence-based approach to managing and preventing back pain. OHSU in Portland supports physical therapy as a first-line defense against back pain, emphasizing its effectiveness in treating many conditions without invasive procedures.
Take the First Step Toward a Pain-Free Life
If you’re dealing with back pain or want to prevent it, Renew Physical Therapy can help. Our expert team offers personalized, pain-free treatments to address your unique needs.
Learn more about our clinic and staff on our About Us page. Call us at 503.928.4914 to schedule an appointment today.
