If you have been suffering from back pain, there are things you can do live as pain free as possible with little changes. If you do not have any bulging or herniated disks or any other damage with these little steps you might be able to keep it that way until the old age! It’s how we take care of our body’s that determine our flexibility and muscle health, not age.

How to Prevent and Help From Recurring of Upper and Lower Back Pain

  • Learn—and practice—good posture, whether you’re sitting, standing, or moving.
  • Exercise regularly. Do cardio workouts (exercise that gets your heart rate elevated to an appropriate level) and strength training.
  • Attain and maintain a healthy weight.
  • Stop smoking (if you smoke).
  • Reduce stress, practice midnfulnes. Be aware if you are tensing up due stress and mindfully try to relax your body and your muscles.
  • Lift properly, hire a personal trainer if you do not know how to lift in the right form.
  • Eat well—give your body the nutrients it needs to function well. Eat plenty of vegetables, lean meats and non white carbohydrates that are high in fiber. Avoid refined sugar. Consider take vitamins or other supplements.
  • Drink plenty of water. Avoid alcohol and caffeine, that will dehydrate your system and muscles. Hydrated muscles perform and feel much better. And are more pliable.
  • Make sure you have always sufficient supply of electrolytes, since they help your muscles to regenerate better.
  • Tuck your chin down.
  • Squeeze your shoulder blades together.
  • Link your arms behind you while squeezing your shoulder blades together. Hold for a count of five.
  • Get enough sleep to help restore the muscle fibers.
  • Get regular massage and/or chiropractic adjustments.
  • Repeat several times a day.
  • If you work a desk job, get up in regular intervals and stretch your back and walk around.
  • Think about investing in more ergonomic desk station.
  • Use Tens Units to ease existing pain.

Tips to Minimize Stress at the Desk

  • Don’t lean over the desk for prolonged periods of time.
  • Don’t sit too far from the work and/or with the back unsupported.
  • Raise or lower the chair to the proper height so the knees are bent at a 90-degree angle.
  • Keep the elbows bent at a 90-degree angle. The elbows may rest on the work surface.
  • Don’t bend or twist the neck to cradle the phone against the shoulder.

-Jolita Brilliant, Nationally Licensed Massage Therapist in Burlington, Vermont