Back injuries and thus back pain can often be prevented by performing daily stretches. This loosens up the muscles of the back making them less susceptible to tears. Back stretches should be performed in the morning after wakening as well as at night before going to bed. Most people do benefit from a regular stretching regimen, however before beginning any new exercise program, you should discuss your plans with your primary care physician.

When performing a stretching program, you should continue through the exercise until a gentle stretch is felt. You should not experience any pain or significant discomfort. If this is the case, you are stretching too far for your current level, and muscle tears and injuries can occur. Avoid any bouncing motions, keeping your movement slow and smooth. After completing your stretches, drink plenty of water to re-hydrate.

Proper lifting techniques and work ergonomics are two other important ways to avoid back injuries. Never lift heavy objects with the muscles of your back! Instead use the strong muscles of your legs to do the lifting. When sitting at a desk for long hours, make sure to take plenty of breaks and use proper adaptive devices such as a lumbar support role to maintain a healthy posture.