Tips on Back Pain and Rehabilitation

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By Dr. Sender Deutsch
Published on December 2, 2012
Tips for Back Pain Prevention

Follow these steps for back pain prevention, or rehabilitation.


Back pain is most often caused by repeatedly doing the same motion or task without taking frequent breaks. Neck or low back pain can be attributed to constantly stressing tissues without giving them a break to reset. We must use precaution and avoid overexerting our body.

Follow these steps to prevent yourself from developing back pain , or use these tips to rehabilitate your back:

  • Take frequent breaks throughout the day
  • Exercise for 30 to 60 minutes per day
  • Strength train 2-3 days per week, and do cardio the other days using interval training twice a week and long, slow cardio for at least 40 minutes once per week
  • Focus on deep abdominal breathing throughout the day, and take time throughout the week to meditate and train your breathing patterns
  • Use good postures throughout the day squeezing your shoulders down and back and activating your glutes / butt muscles
  • Maintain a healthy body weight
  • Don’t smoke
  • Eat healthy
  • Most importantly, sleep well, as this is when our body heals and regenerates

Remember, the back is multifactorial and pain does not usually develop as a result of a single incident unless you have had trauma or a direct injury to your back. Back pain is usually a result of many factors, such as sitting in the same spot for too long, lack of physical activity, being overweight and stress.

As well, never stress about what doctors or therapists tell you about what appears on your x-ray. There is little correlation of wear and tear, bulging discs, arthritis, and pain. In fact, many people have severe degenerative changes on x-rays and MRI and have absolutely no pain.

Thus, follow the steps above and respect your body and it will respect you by preventing back pain to occur and even recur. Motion is lotion!!!

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