Help Your Back Work for You
Author: Dr. Zachary Child
Your back plays a vital role in nearly every movement you make, but it's easy to overlook until pain strikes. Once discomfort sets in, you may wish you'd paid more attention to protecting your back. While you can't undo the past, you can adopt habits now to safeguard your back and maintain an active, pain-free lifestyle.
Back pain is one of the most common causes of disability, and it can stem from a variety of factors. Poor muscle tone, excess weight, and improper lifting techniques can strain your back muscles. Aging also increases the risk of injury. Sometimes, though, back pain occurs without a clear cause.
The good news is a strong, healthy back is within reach. Regular care and strengthening exercises can help your back function efficiently and with fewer complaints. Strengthening your core and back muscles through consistent exercise reduces the likelihood of injury and improves overall stability.
Follow the steps below to strengthen your back and prevent discomfort:
Practice good posture
Stand tall with your weight evenly distributed on both feet. When sitting, choose a chair that supports your lower back or place a small pillow or rolled towel behind your lower back for added support.
Exercise regularly
Engage in activities that strengthen your back, abdominal, and leg muscles. Low-impact exercises like walking, swimming, or stationary biking improve circulation and reduce the risk of injury. Always consult your healthcare provider before starting a new exercise program.
Maintain a healthy weight
Excess weight puts added strain on your back. Your healthcare provider can offer guidance if weight loss would benefit your back health.
Lift objects properly
When picking up items — even small ones — bend at your knees, not your waist, and keep your back straight. Hold objects close to your body to minimize strain on your back muscles.
Listen to your body
If you feel pain or discomfort during an activity, stop and rest. Ignoring pain can lead to more serious injuries.
By adopting these habits, you can help your back stay strong and support you through your daily activities. Investing in your back health today will pay off with better mobility, comfort, and overall well-being.
Dr. Zachary Child is a board-certified orthopedic spine surgeon with Tahoe Orthopedics & Sports Medicine physician group, practicing at Barton Health's orthopedic offices in South Lake Tahoe and Carson City. To learn more about expert orthopedic spine care treatments available through Barton Health, call 530.543.5554 or visit BartonHealth.org.
And join Dr. Child for his free webinar, “Summer Strains: How to Prevent Back Injuries in the Warmer Months,” on Thursday, July 10, 2025 from 5:00 – 6:00 p.m. Details can be found at BartonHealth.org/Lecture.
