Back pain is almost a rite of passage for every human. It can come about from being very active or not active enough. It can be caused by a simple movement your back wasn’t expecting, from bad habits, or overuse over time. It can develop into a chronic issue or last for only a couple of days. The point is you are sure to experience back pain in some shape or form in your life. Getting back to the basics to help prevent back pain is a nice reminder to avoid the frustration and limitations back pain causes.

“Stand up straight” and “don’t slouch in your chair” are a couple of phrases most of us heard in our youth. At the time, of course, there wasn’t a second thought about how we stood or sat. As time goes on, these everyday activities, if done incorrectly, can result in back or neck pain.

Some back pain issues can be avoided by simply being conscious of how we are sitting and standing. While sitting, the most preventative method is to have a seat that fits your body. This holds especially true when sitting for long periods of time. Proper position includes one’s back being pushed completely against the back support with knees bent at a 90-degree angle and feet flat on the floor. Many office chairs are adjustable, but if this is not the case, a foot support may be used to support the legs. Another important thing to remember is to take breaks periodically. If you have a job that requires sitting at a desk or if you are simply browsing or scrolling through social media, take a break every 15-20 minutes. During this short break stand up and perform simple stretching activities which will keep the blood flowing and relieve tension in neck and back muscles.

While standing one should be aware of the shoulders. Keeping the shoulders back and head up will help ensure proper neck and back alignment. Again, making a conscious effort to do this will ensure good posture. One effective way to correct posture includes following these steps:

· Stand with hands at sides

· Slowly lift backs of hands to corresponding shoulders

· Keep shoulders in this position when returning hands to sides

This motion forces the shoulders back and ensures proper alignment.

Another very important aspect of correct posture is maintaining muscle strength in the torso. Upper back, low back, and abdominal muscles are all important in maintaining an upright and aligned position. The low back and abdominal muscles are used constantly to simply sustain an upright position. Without these muscles maintaining constant contractions, one would resemble a wet noodle and slouch over. Upper back muscle strength is important to keep the shoulders back and head up to maintain alignment. Basic exercises that work each of these muscle groups are as follows:

· Abdominal– abdominal crunch, pelvic tilt, and planks

· Low back– back extension, hip extension, and planks

· Upper back– seated row

Performing these exercises, as well as maintaining a general sense of awareness while sitting and standing, can keep you straightened up.

Chances are you’ve experienced some back pain. Even if you’re not a fitness fanatic, there are steps to take to lessen those chances. Getting back to the basics by being aware of posture and taking a few minutes a day to perform some strengthening exercises will go a long way to prevent impending pain.