Preventing Back Pain

The first step to provide back pain relief should be to see your doctor. A typical course of treatment for the pain of a muscle spasm or back injury would be the following:

  • Bed rest for a day or two
  • Local application of either heat or cold, depending on the type of injury
  • A massage of the area, especially for a muscle spasm
  • An over-the-counter pain medication such as Advil, or a muscle relaxant such as Robaxacet®

After the initial symptoms are treated, your doctor may show you some exercises designed to strengthen the back muscles.

What can I do to try to avoid back pain?

Proper lifting techniques and the right exercises can help both those who have never experienced back muscle pain, as well as chronic sufferers. Here are a few tips broken down by category:


  • Always, always, always bend at the knees and not at the waist
  • Never twist while lifting
  • Avoid lifting anything above shoulder level
  • Get help with lifting heavy objects


  • Change positions often
  • Walk with erect posture and wear comfortable shoes
  • When sitting, place both feet on the floor with your knees at least as high as your hips, and firmly against the back of the chair
  • When driving, move your seat close enough to allow your feet to reach the pedals easily, and drive with both hands on the wheel

Work out the kinks

  • Do your exercises every day
  • Lose weight if necessary
  • Take breaks often to avoid overworking your back

For more information on back pain, visit, also from the makers of Advil.