Stop Lower Back Pain – Your Prevention 101

What’s more concerning than a lower back? a measured fact…

Statistics don’t start you “right out the gates” to begin with.

There are 80% of Americans whom will experience a lower back pain at least ONCE in their lives.

My goal for those who don’t have a back issue yet, I want to get you the top of the 20 percentile.

I don’t hesitate to ask silly questions I know the answers to, so I’m going to lol. You’ll know the answer to a question, but its likely you’ll ask for advice. But Why? Because you are not sure about your answer.

Do you want to have Mobility AND Flexibility?

If you want to stop lower back pain it must begin with two VERY important things:

  1. Proper preparation
  2. Posture

In this page I will walk you through the things you need to avoid, and how to get you to the promise land…sort of speak.

My #1 Activity To Avoid

If you are trying to avoid lower back pain and still find yourself SLOUCHING, you’re not off to a good start. You are doing yourself no favor.

Hint: I’m throwing some reality your way.

SLOUCHING is by far the easiest way to adopt a pain. Take this simple formula I have come up with.

Slouching = Comfort = Relaxing

It’s very uncommon to find yourself doing one without the other.

The term RELAXING is actually your greatest enemy.

More in this time, than a time ever before, people are emphatic with relaxing. It feels right, so you do it. Unwillingly not knowing the consequences.

Few do not realize that they are using it in its wrong applications. Relaxing by resting your back on whether it is:

  • Your couch
  • A chair
  • Simply hunching over

The longer you spend “relaxing”, the more harm you are doing to your lower back.

Quick fact:

“Did you know that low back pain is the #1 cause for work related disability in the world!?”

Which one is it…did you hurt your back at work while sitting, or elsewhere? Either one still leads to days away from the office.

 LEARN Before You EARN

  1. See something
  2. Digest it
  3. Get out and earn it

Learn everything about yourself, in order to to earn a better lower back.

There are many ways you can surrender to lower back pain. We all have important places to be, places to go, and things to do. All in which expose our back to everyday harm

Wouldn’t it be great if you can set your back at home, and go out whenever you need it? It s not like your back can detach itself from you.

ANY stop and go movements can cause you an issue. It starts with being aware of:

  • What you are doing
  • How you are doing it
  • Do I know what I am doing?

My rule is that I always try to understand, and learn how to do a certain activity before I perform it. This way I know a couple of things:

  1. What to expect,
  2. How I’ll be using my muscles

If you want to stop lower back pain, your posture is where it BEGINS and ENDS, hence the journey.  Whether you have, had, or have not had any lower back pain problems, your primary focus will need to have good posture. Day in and day out. How you’ll get there is a matter of your body movements, and exercise.

==>Go here to know all there is to know about improving your posture<==

There’s a MASSIVE misconception I want to address…

“People assume that lower back pain problems will not happen to them.”



Drum Roll please

A mass percentage of individuals worldwide develop a misconception known as Time Perception.

If a person can get away with doing an activity by taking it easy, they will. See, it is not in the short run that you will lead into lower back pain, but in the long run it is.

Your pain along with inflammation may have not presented itself after the first couple hours, but it will find a way into the door over a period.

If You Are Doing “These” You Are On Track

Not one single element will EVER empower the importance of STAYING physically fit.

Fitness levels are a validation to your:

  • Stress levels
  • emotional attitude
  • physical well being
  • overall health

If you are applying those up above, you my friend are well on your way!

I want to emphasize the meaning of the term physically fit for a second. It means something different to everyone.

“More specifically, it means that you have abilities to carry out daily tasks with vigor, without fatigue, and have the energy for leisure time/activities, and emergency related events”

There are different ways to stop lower back pain with exercise. They are famously known as:

  • Cardiovascular activity. Walking, jogging
  • Muscular endurance. Lifting weights
  • Muscular strength. Ability to push, pull objects.
  • Body Composition. Fat, bones
  • Flexibility. Range of movement

Integrate walking into your day. It’s the simplest form of aerobic activity. You can apply it:

  • Before your responsibilities,
  • During
  • After

The GREAT thing about walking is that you are not “self conscious”.

You do it on daily basis. It’s a a routine in your day as much as an exercise.

The rewards are there for you to grab. You can reap the rewards of a thorough walk, and it satisfying once you can keep track of how much you actually walked in a given day.

Its your own personal improvement. I can assure you this is the best starting point to ensuring your lower back and posture.

A work place is no different…

What if you are at the office? There are times you will find GLUE slashed under your chair…hypothetically speaking. You get your bottom stuck to that chair.

When you find yourself sitting for longer than 30 minutes, that would be the best time to assess yourself.

Hmm…”What can I do on my chair that, because standing up will not do it?”

I have one stretch that will produce amazing results:


  • Quadratus Lumborum.


When you find that you are on a plane surface such as the ground, you can perform the same stretch just a little differently:

reach to one side of your leg with your hand, stretching over the other side of your body

This stretch will help keep your back balanced and prevent their being a chance of lower back pain. This will work nicely if you are at work as well because you can perform it on any level surface.

Remember that you can stand up after 30 minutes. It’s better for you if you can’t twist your back at all. Standing up will give you the better relief.

What Posture Can Do For You

A WRONG posture will become a quicker habit than a GOOD one.

You shouldn’t be slouching, nor standing in one certain position for a long time.

Your balance begins with posture. The way you stand speaks volumes about the pain you are running into. You should work to keep your back:

  • Straight
  • Chin up
  • Head out
  • Feet level whenever you stand or walk

One of these is much simpler said than done. Keeping you feet level. Some people have Posterior Pelvic Tilt and Anterior Pelvic Tilt that causes bad balance.

NOTE: If you have to stand in an awkward position only do it for a short amount of time because you don’t want all your weight shifted to one end. Move from one posture to another and lift your hand up in the air to feel a stretch. Your movements are at the epicenter of preventing pain.

==>Learn more about the best lower back postures daily here in my article<==

Stay One Step Ahead and You Will Gain More

Understanding how to stop lower back pain before it happens is all too important. People take it for granted. They either do not think about what they are doing or that pain will come to them.

Identify your habits, and determine what you can do to either adjust them or make them better. Do not slouch, and have proper preparations, learn signs, and know how your body works to prevent lower back pain.

Work on movements, by exercising your body regularly, walking when you get the chance, and standing up from your chair, and know what movements will sitting can help you out.

If you have any questions or want to have more insight, please leave a comment below. I will be more than happy to assist you.