Simple lower back pain can be caused by straining the muscles, tendon or ligaments of the lower back.  I get feedback from one patient who told me she experience just bearable pain, my lower back is feeling sore & “warm”. This is a form of inflammation that contributes to the pain. The most effective prevention is to take care as to how you lift heavy objects.  Do not try to lift any significant weight by bending over the object without keeping your back straight..
You should bend your knees and then lift with your legs.  Avoid twisting your body while lifting.  When moving heavy objects, pushing is less stressful than pulling.  Routine activities, such as housework or gardening, can cause back pain.  Avoid standing flat-footed while bent over.

Regular exercise will improve the flexibility and strength of the muscles which support your lower back.  On the other hand, a sedentary lifestyle will contribute to back problems. These include the abdominal muscles, as well as those in the legs and back.  A simple exercise routine can help prevent back pain throughout your life.  Obesity is a common cause of back pain.  Aerobic exercise can help manage weight concerns.  Swimming, jogging or even walking are all activities that will help you lose weight and feel better.

In addition to exercise, a proper diet is essential in managing your weight.  However, there are also two nutrients, calcium and vitamin D, that help build healthy and strong bones and prevent osteoporosis, which can cause bone fractures that lead to back pain. I believe today people take too much calcium due to what they hear in the media and forget other bone balancing nutrient such as magnesium and boron.

Many people whose jobs involve sitting for long periods of time experience back pain.  It is important to get up and move around regularly.  If driving for long periods of time, take the time to stop and get out of your vehicle.  Stretching your muscles and improving blood flow to your lower body will help prevent back pain, as well as help keep you alert for the rest of your trip.

Changing the position in which you sleep can also help prevent back pain.  The best positions are either to sleep lying on your side with your legs bent, or lying on your back with a pillow under your knees.  A firm mattress is usually the best bet.  A sheet of plywood can be placed between the box spring and the mattress in order to increase the firmness of your bed. This solution is great if you don’t plan to upgrade to a firmer bed. We recommend latex first, followed by spring beds and lastly foam beds for various reasons. Unless you are allergic to latex, latex beds are naturally made of rubber without emitting any chemical such as foam type beds.