Pain prevention

Like many health concerns, it’s best to address musculoskeletal pain as early as possible, when you first start feeling symptoms. The following practices are helpful in both preventing pain and lessening its effects.

10 things you can do to reduce your risk *

Avoid smoking. Smoking can cause damage to the discs in your spine and prevent or slow the healing and recovery process. It also increases the risk of osteoporosis and impedes healing. Coughing due to heavy smoking also may cause back pain.

Maintain a healthy weight. Reduce unnecessary stress on your spine and joints by controlling your weight. Visit your doctor to determine what your healthy weight should be and learn steps you can take to manage it.

Get regular physical activity. Exercises that strengthen the core can help protect the spine. Planks, pushups and exercise ball movements are good examples. Another benefit of exercise is that it releases endorphins that help relieve pain.

Eat healthy foods. Green leafy vegetables, olive oil, tomatoes, almonds, salmon, strawberries and blueberries are foods that can reduce inflammation and help with chronic pain. Avoid foods high in saturated fat, trans fats and simple sugars as they can make inflammation worse. This includes items like red meat, fried foods, white bread and soda or other sugary drinks.

Practice good posture. Keep your spine aligned while sitting and consider using a lumbar (low back) support. When you type, keep your elbows close to your sides to reduce strain on your forearms.

Watch your reach. Avoid awkward positions, such as reaching for objects above your head (use a step stool or ladder if needed), as this can cause shoulder injuries.

Adjust your workspace. Your computer keyboard should be at a height that allows your wrists to rest comfortably without bending at an angle. Your desk or table workspace should be about 27 to 29 inches above the floor.

Stretch. Make sure to stretch before exercise or other strenuous activity. You can also keep muscles and fascia (the connective tissue surrounding muscles) from tightening up by doing yoga. Massage techniques, such as using a foam roller, can also help to lessen tension throughout the body.

Take care when lifting. Avoid lifting heavy objects without assistance. Lift with your knees, pull your stomach muscles in, and keep your head down and in line with a straight back. Keep objects close to your body, and do not twist when lifting.

Take regular breaks. If your job requires you to be in one position (such as sitting at a desk) for a long period of time, make sure to get up periodically and walk around to relieve stiffness and tension. Set a timer on your phone to remind yourself every 20 to 30 minutes.