Top Tips for Preventing Back Injuries

As a primary care and osteopathic physician I see back pain almost every day in my clinic. It’s one of the most common reasons adults come to see me. Back pain can affect everything: your work, your sleep, and even your mood.

The good news? Many back problems can actually be prevented. Whether you spend hours sitting at a desk, do a lot of lifting, or just want to keep your spine strong and healthy, there are simple steps you can take to protect your back.

In this blog, I’ll share some practical, evidence-based tips I give my patients to keep your back healthy, mobile, and pain-free for the long run.

1. Build a Strong Core

Your core muscles, including your abs, back, and hips, help support your spine. Weak core muscles can lead to strain and injuries.

Simple ways to strengthen your core:

• Try low-impact exercises like planks, bridges, or gentle Pilates.

• Add short core workouts 2–3 times per week.

  
  

2. Lift Smart

Improper lifting is a major cause of back injuries. Follow these steps when lifting:

• Bend your knees, not your waist.

• Keep the item close to your body.

• Avoid twisting while lifting or carrying.

• Ask for help if something is too heavy.

  
  

3. Move Often — Don’t Stay in One Position

Sitting or standing in the same position for hours can tighten muscles and strain your back.

• At a desk: Stand, stretch, or walk for a few minutes every hour.

• On your feet: Shift your weight or take breaks to sit and rest.

• Consider a standing desk or an ergonomic chair to support better posture.

  
  

4. Stretch Daily

Tight muscles can pull on your spine and increase the risk of injury.

Try these daily stretches:

• Knee-to-chest stretches

• Cat-cow yoga pose

• Hamstring stretches

  
  

It only takes 5–10 minutes to loosen up your back and reduce stiffness.

5. Maintain a Healthy Weight

Excess weight, especially around the midsection, puts extra pressure on your spine. Pairing a balanced diet with regular movement can help keep your back healthy.

6. Listen to Your Body

If you notice pain, stiffness, or numbness, don’t ignore it. Early intervention can prevent a small problem from becoming a major injury.

• Rest and gentle movement often help minor aches.

• If pain lingers more than a few days or is severe, see a doctor for evaluation.

  
  

When to Seek Help

If your pain continues, is severe, lingers more than a few days, worsens, is sharp, travels down your legs, or is paired with numbness or weakness, visit your doctor. These could be signs of a more serious condition that needs attention.

The Importance of Preventive Care

Preventing back injuries is about being proactive. By staying active, building core strength, practicing good posture, and lifting safely, you can keep your back healthy for years to come.

Back pain is a common issue, but it doesn’t have to be a part of your life. By following these tips, you can take control of your back health. If you have ongoing back pain and need help, book an appointment. Together, we can create a strategy to keep you moving and feeling your best.

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Dr. Sapna Rajput

Primary Care Physician | Osteopath | Sports Injury Management

Mountain View, CA