Ten Ways to Prevent Back Pain

Women are at higher risk than men of having certain back pain-related conditions, such as osteoporosis and fibromyalgia. They have a higher incidence of sacroiliac joint pain in the low back, which particularly affects women who have had children. Pregnancy itself is associated with back pain, partly due to changes in body shape and weight distribution, but probably hormones, too.

Richard V. Riggs, MD, Medical Director and Chaiman of the Department of Physical Medicine and Rehabilitation at Cedars-Sinai, offers 10 tips for preventing back pain:

  1. Maintain proper posture. While sitting, your ears should be over your shoulders; shoulders over your hips.
  2. Use proper body mechanics. Use leg muscles instead of your back. Keep packages close to your body.
  3. Think about how you carry things. Keep your purse and grocery bags light. Shift arms from time to time when carrying babies, purses and other items.
  4. Sleep well and use pillows to support natural spine alignment - under your knees if you sleep on your back.
  5. Maintain proper nutrition, watching sugar, caffeine and alcohol.
  6. Manage your weight.
  7. Quit smoking.
  8. Take frequent breaks. When sitting, change positions every 20 minutes; alternate activities.
  9. Exercise daily.
  10. Don't ignore back pain. For the first 72 hours after an attack, ice for 20 minutes at a time with 60-minute breaks. If pain persists or worsens, call your doctor.

Resources at Cedars-Sinai


For more information on women's health matters, any of the programs and services listed, or a referral to a Cedars-Sinai physician or program, call 1-800-CEDARS-1 (1-800-233-2771)