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12-month warranty
Same day dispatch
Professionally endorsed

Lower Back Strain: Ways To Prevent It

Man feeling pain in the lower back

Lower back strain is one of the most common causes of back pain. Almost everyone experiences low back pain at some point in their lives. One of the most important factors is age. Others are injuries, bad posture, lack of physical fitness, and being overweight. However, there are ways to prevent strain, like sitting properly, exercising regularly, and maintaining a healthy lifestyle. Even sleeping posture can affect back health.

If you experience lower back pain, there are ways to treat it. Doing some semblance of physical therapy, whether professionally guided or on your own at home. Stretching and exercising, slowly and properly, helps the back regain its strength and recover from minor injuries. Transcutaneous Electrical Nerve Stimulation (TENS) therapy can help with pain management as well during the process. This article will discuss ways to prevent back strain, its causes, and how to treat it.

Ways to Prevent Lower Back Strain

In order to avoid suffering through lower back strain, it is crucial to follow best practices regarding your back. Preventing strain from starting is far easier than treating it once it is too late.

Firstly, be careful when lifting heavy things. Improper form places strain on the wrong parts of the body. This can cause the back to twist and lead to an injury. Whenever picking something heavy up, be sure to bend at the knees and keep your back straight. Lift using the strength in your legs, and stand up straight and slowly.

Secondly, live a healthy lifestyle. A good diet helps all body functions to work better and helps you to stay at a good weight. This prevents the back from working too hard to carry your body weight. Consistently working out helps with weight and also keeps muscles active. If your back is used to movement and proper exercise, it will be stronger and less prone to injury.

Preventive Steps

To prevent low back strain, you can do the following:

  • Ensure and monitor a correct posture.
  • Stretch your back muscles and exercise regularly to stabilise your spine.
  • Eat healthy food for your bones and muscles.
  • Maintain a healthy weight and stay fit.
  • Sleep on your back or your side, and put a pillow under or beneath your legs.
  • Use good body mechanics when you are standing, sitting, or lifting.
  • Always practice safety measures such as keeping the stairs and walkways free from clutter and wearing shoes that fit correctly. This way, it will help prevent falls, injury or any accidents.


Woman experiencing lower back pain after waking up

Causes of Lower Back Strain

There are many reasons a person may experience lower back strain. Some are more preventable than others. One common cause is injury, often from lifting something heavy. If a person lifts a heavy object improperly (i.e. using his back instead of his legs or twisting his back), it can seriously hurt the lower back. Even if properly lifted, repeated strain on the back can cause damage over time.

Back pain can also start if a person does not stay fit. Exercising keeps the back strong, and staying still for too long can weaken the back. If a person does not use their back muscles, they are more likely to be injured or hurt over time. Likewise, gaining too much weight can put excess strain on the back, causing it to hurt.

Finally, the back can strain simply over time. As people get older, their body gets more worn out. Over the years, a person’s back may slowly get more and more strained until it hurts frequently.


The symptoms to expect from any type of this strain may include intensified pain when moving. When you bend forward, get up from a seated position or get out of bed, there may be a flare-up of pain. Additionally, there is trouble when you walk or bend and difficulty standing up straight. Typically, back strain worsens with particular movements that activate the affected muscles. 

Moreover, the pain is concentrated in the low back and travels down into your buttocks; however, it does not affect your legs. Moreover, other symptoms are stiffness in the lumbar area, muscle spasms, and inability to maintain normal posture.


A woman using A TENS unit for her lower back

Treatment for Lower Back Strain

Fortunately, there are ways to treat lower back strain. For immediate relief, try TENS therapy. The TENS machine is a non-invasive device that sends electrical pulses to nerves via electrode pads connected to the body. These pulses induce the release of endorphins and cut off pain signals from reaching the brain. While this will not heal your back, it is a great way to relieve muscle pain during the healing process.

Much like prevention, exercise is a good way to treat back strain. You will have to start very slowly so as not to worsen the injury. However, stretching and generally returning movement to the back will help the muscles start to recover their form and strength.

It is best to consult with a medical professional or physical therapist to get a proper diagnosis of your condition. A solid physical therapy program will set you on course to heal properly over time. It is a good way to get back to exercising under supervision from someone who knows how to treat your issue.

Recovery Time

The recovery time depends on how severe your lo back strain is. If it is mild, the strain may be resolved in a couple of days. However, if it is a more serious strain, it can take many weeks before you start to feel better. Some would heal faster, depending on what they do.

Once the pain is totally gone, you should continue exercising and trying to live as healthy a lifestyle as possible. You will have known the hardships of back pain, so you will understand the importance of keeping your back healthy and strong.


Lower back strain is a prolific problem and can be difficult to deal with. It can happen to anyone. Living a healthy lifestyle is an easy way to prevent it, but an injury can happen at any time. If you struggle with this pain, remember that there are ways to manage it. Even from home, you can recover from back injuries and lessen the pain. Stretching and monitoring a proper posture are good ways to start.

Slowly training your body back to normal movement will help it return to its natural state. Furthermore, if you already have a recovery plan and just want to relieve pain, TENS therapy can help. TENS therapy is a drug-free and non-surgical method of treatment. Using this method can help minimise the need for medicines. Always remember to ask your doctors first before taking any medical actions.

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