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Step 1
Learn the structure of the human back. From skeletal make-up to muscle fibers, the human back is intricate and complex. Find out if your back pain is associated with the trapezius muscle (which lay just beneath your neck) or the latissimus dorsi muscles. More than likely, your back pain is caused by an imbalance of the lower back or middle back (rhomboideus major). If you are unfamiliar with those terms, take a quick study of the human back using the link below.
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Step 2
Check your posture. Poor posture is most often associated with muscle imbalance of the back. Maybe you lean forward when you type or slouch while you watch TV. Overuse also contributes to muscle imbalance, so take inventory of how often you perform lifts with your back muscles, and always use correct technique when you lift a heavy item at work.
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Step 3
Exercise thoroughly and often. A few hours per week in the gym may keep you from spending a few hours per month at the doctor's office. Consult a certified personal trainer and/or physician before you begin a workout routine if you already suffer from chronic back pain.
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Step 4
Perform a simple flexibility routine in the morning. Many people wake up with back pain every morning simply because they neglect to stretch. Your muscles need flexibility, especially before and after a long day of work or physical activity. Even a simple sit-and-reach stretch first thing in the morning can make the difference between an easy, pain-free day and a rigorous, pain-filled one.
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Step 5
Consult a physician when you begin to experience consistent back pain. If you wait until back pain becomes unbearable, the problem is, more often that not, past the prevention stage. Your options are nearly cut in half once your back aches have reached the correction stage so be pro-active in your back health.
