Thanks for joining our class! We covered a wide range of strategies to help prevent, manage, and relieve back pain. Whether you're looking to stay active, improve posture, or explore pain relief options, there’s something here for everyone.

Key Takeaways and Next Steps

Understand Common Causes and Risk Factors

Most back pain stems from sprains and strains, often due to improper lifting, poor posture, or weak core muscles. Risk increases with age, inactivity, excess weight, smoking, and chronic health conditions like arthritis or osteoporosis.

Exercise Safely and Stay Active

Staying active is vital. Low-impact options like walking, swimming, yoga, or Tai Chi can strengthen your core and improve balance. Cardiovascular exercise is also beneficial. Always consult your healthcare provider before starting new routines.

Practice Proper Body Mechanics

To protect your back: bend at the knees (not your waist), avoid twisting while lifting, keep items close to your body, and try the “golfer’s lift” for light objects. Use tools like footstools when standing for long periods, and lighten heavy purses or bags.

Set Up a Back-Friendly Home and Workspace

Use ergonomic seating with lumbar support (rolled towels or small pillows can help). Keep your computer screen at eye level and your feet flat on the floor. Take standing or walking breaks every 30–60 minutes to avoid stiffness.

Explore Pain Management Options

Ice and heat, over-the-counter pain relievers (as recommended by your doctor), medicated creams, and physical therapy can help. Other options include massage, acupuncture, meditation, and cognitive behavioral therapy. Always check with your provider before trying a new treatment.

Evaluate Footwear and Sleep Habits

Supportive shoes with good cushioning and arch support can ease strain on your back. Replace worn-out shoes and consider anti-fatigue mats if standing a lot. At night, sleep on your back or side with a pillow between your knees—avoid stomach sleeping when possible.

Consider Anti-Inflammatory Eating

An anti-inflammatory diet (rich in fruits, vegetables, whole grains, and lean proteins) may help reduce pain. Avoid added sugars, processed meats, and deep-fried foods. Look for medically reviewed resources or consult a dietitian for guidance.

Disclaimer: The information provided in this class is for general educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider before making decisions about medical care, including starting a new exercise or dietary routine.

Back Care Resources

Explore the links below for helpful information, tips, and tools to support your back health and wellness.

Tips for Pain Relief

Learn simple strategies to ease back pain in daily life.
WebMD: Tips for Back Pain Relief

Golfer’s Lift Technique

A safer way to lift items without straining your back.
TotalBack: The Golfer’s Lift

Desk Ergonomics

Adjust your workstation to support good posture and reduce back strain.
Purdue University: Desk Ergonomics Guide

Best and Worst Exercises for Back Pain

Best and Worst Shoes for Back Pain

Find out which types of footwear support a healthy spine.
Everyday Health: Shoe Guide for Back Pain

Anti-Inflammatory Diet

Learn how diet choices can reduce inflammation and support back health.
Healthgrades: 5 Elements of an Anti-Inflammatory Diet

Posture Reminder App

A helpful iPhone app to remind you to sit and stand with good posture.
Apple App Store: Posture Reminder – Back Pain

Mindfulness and Back Pain

Learn how mindfulness techniques can help manage chronic back pain.
University of Minnesota: Mindfulness for Back Pain