Northwest Wellness's Blog

Useful information for a healthy lifestyle.

Looking for a specific blog topic?  Search here:

How To Prevent Back Pain


Eighty percent of all adults will experience and episode of lower back pain during their lifetime.  For some individuals this will become a chronic condition that can become debilitating.  Here are some tips to avoid back pain and take good care of your spine:

·         Sit with Proper Posture-Shoulders back with your lower back slightly curved forward.  You can also use a lower back cushion for extra support.

·         Avoid Prolonged Sitting-If your job requires you to sit for eight hours per day be sure to stand up, stretch and walk around every hour.

·         Bend At Your Hip-When bending over,  hinge at your hips while keeping your back straight rather than bending in the lower back.

·         Use Proper Lifting Techniques- Hold the item close to your body, engage your core and bend at the knees or the hips.

·         Sleep on the Proper Mattress in the Correct Position-A mattress should be firm enough to support your weight but have a soft enough cover to cushion your body.  Sleep on your side with a pillow between your knees or on your back with a pillow under your knees.

·         Avoid An Inflammatory Diet –Eat plenty of fresh fruit and vegetables, healthy fats and healthy proteins.  Avoid sugar and processed foods.

·         STOP SMOKING-smoking inhibits blood flow, weakens your bones and breaks down the cushioning disks between the bones of the spine.

·         Exercise Regularly – Walk, swim, cycle, stretch and lift weights.  These activities promote flexibility, strength and circulation which will keep your spine healthy.

·         Maintain a Healthy Weight- carrying extra weight will stress the joints of the spine as well as the knees and ankles causing degeneration and pain.

For more information on avoiding back pain and maintaining a healthy spine call Northwest Wellness in Federal Way, WA at 2539270660