Expert Health Articles

Back Injury Prevention

Dr. Thomas Kindl

Pain Management

Blanchard Valley Pain Management

You’ve heard of a “pain in the neck,” but did you know that back pain is more common, affecting eight out of every 10 adults during their lifetime?  With a statistic like that, learning to prevent back injuries is important to your health and well-being.

There are six key steps to avoiding back injuries at work or at play.

Frequent position changes 

Prolonged positioning places increased stress on your back. So, get up and move, frequently change positions and take breaks from repetitive activities.


Stand up straight and push whenever possible. Pushing is easier on your back.


Wear well-supported shoes (like tennis shoes) and buy new shoes frequently. Shoes with heels increase stress on your legs and back. (Folks, you have permission to shop but pass up those stilettos!)

Good body mechanics for lifting 

Bend your knees, keep your back straight and keep the load close to your body. If you must turn, pivot with your feet and do not twist your back.

Proper posture 

Keep your back and shoulders upright and your body “stacked.” Ears should be over your shoulders, over the middle of your pelvis and over your knees and feet. (Think of balancing a book on your head.)

Regular exercise 

Exercising three to five times per week is a great way to maintain physical fitness, good strength and flexibility.