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Back Care Tips

By using basic back care tips, you can decrease your chance of experiencing back pain and help relieve any pain you are having.


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The muscles, ligaments, and discs of your back do a big job, supporting your spine and moving the weight of your body. Good posture, exercise, and correct body mechanics help keep your back flexible and strong.

Massage therapy can help with posture by stretching shortened muscles and fascia (the connective tissue that surrounds your muscles and other tissues), freeing movement around the joints, and relieving muscle contractions that can pull you out of alignment.

Help protect your back by moving with a little thought and using these back tips:

  • Keep your feet shoulder-width apart for stability when moving or working. Stand evenly on your two feet.

  • Practice feeling your center of gravity in your abdomen. Many people try to move from their upper bodies, which is less efficient than moving from your pelvis, hips, and abdomen. Practice strengthening exercises for your abdomen. (No sit-ups please! Read this interview with a personal trainer about abdominal exercises). Take a class or ask for advice from an exercise instructor or specialist.

    Also, consider Pilates, which focuses on creating a strong inner core that helps support your back and the rest of your body. I’ve used Winsor Pilates and like it. Many people also find yoga helpful.

  • To pick up a load, stand close to it. Squat and use your legs to lift it, keeping your back upright and the object close to your body. Avoid twisting as you lift.

  • Kneel down on one knee to retrieve something from the floor.

  • When reaching for an object overhead, keep your shoulders and hips facing it—don’t twist.

  • Choose an office chair that supports your back or use lumbar supports as needed.

  • If you have a desk job, make sure you get up and move around as much as possible. Also, make regular exercise a priority (walking is great) in your back care program.


Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief

Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief

Using the therapeutic techniques of Iyengar-style yoga, Dr. Schatz demonstrates how to deal with periods of acute discomfort, how to rebuild the body to prevent recurrences, and how to move on to a full and nourishing yoga practice. 200 200 photos & illustrations.

Stott Pilates-Pain Free Posture-Back Care Pilates

Stott Pilates-Pain Free Posture-Back Care Pilates

The back is the foundation for functional fitness. Everyone can benefit from strengthening the deep support muscles around the spine. This second level Back Care Series workout continues to build on core stability, spinal alignment and range of mobility, so you can develop pain-free posture.



Learn more about back care.

Spine Health, written and peer reviewed by leading spine physicians, offers in-depth information to help patients understand, prevent, and research treatments for back pain and neck pain.




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