Low Back Pain Prevention Program

Low Back Pain Prevention Program by Nachmias ChiropracticNo matter what causes back pain, an important part of its treatment is improvement of posture and learning how to position and use the body correctly.

Good posture allows use of the body without strain on muscles, joints, ligaments and internal organs.



Good Posture Must be Considered in All Activities:

  • Sitting
  • Standing
  • Working
  • Resting
  • Playing
  • Exercising

It is not just a matter of “standing tall”.

This guide is designed to help you begin correcting your positions and movements, which may aggravate your back and cause pain and long term back problems.

Important Rules to Live By:

  1. Avoid bending from the waist only. Bend both the hips and knees.
  2. Avoid lifting heavy objects higher than the waist.
  3. Always turn and face the object you want to lift.
  4. Avoid carrying unbalanced loads.
  5. Hold heavy objects close to your body.
  6. Never carry or move anything, which you cannot handle with ease.
  7. Avoid sudden movements. Learn how to move more deliberately.
  8. Change positions frequently.
  9. In mopping, vacuuming, raking, hoeing etc, always work with the tool close to the body. Never use a “giant step” and “long reach” in these activities.
  10. Sit down when putting on socks and shoes. Do not bend from the waist, while trying to balance on one foot.
  11. Women should preferably wear low heals.
  12. Avoid exercises or activities that arch and strain the low back (i e. backward bends or frontward bens to touch toes).
  13. When you cough or sneeze, round you back and bend your knees slightly.
  14. When making a bed, do so from a kneeling position.

Particular emphasis is placed on rest positions, because even in these positions it is possible to strain the back and neck. By learning how to live with good posture in all your activities, your back will gradually return to a comfortable, functional part of you.

Low Back Pain Prevention Program by Nachmias Chiropractic

Place a pillow between your legs when lying on the side. Also, when lying on your back, you should relieve the low back from strain with placing a pillow under your knees.


Low Back Pain Prevention Program by Nachmias Chiropractic

Lying flat on your back with no pillow under the knees or on your stomach puts a strain on your back and can cause sway back.

Low Back Pain Prevention Program by Nachmias Chiropractic

When standing in front of a work desk, you should help flatten the back with placing one foot up on for example an ottoman, or the actual work desk depending on its construction. This will relieve you from sway back.

Low Back Pain Prevention Program by Nachmias Chiropractic

When sitting on a chair reading you should place your back correctly onto the back seat and lift up your book or magazine at eye level, so you do not have to hunch and bend your neck down to read.

Hunching down over a book, computer, or phone puts enormous pressure on the neck. It can be compared with putting a 60 kilos potato bag on your neck. Always remember to lift your item up to eye level.

There are apps you can download that will alarm you if you hunch down too much to look at your phone.

Low Back Pain Prevention Program by Nachmias Chiropractic

It is always good to use an ottoman to place your feet on when sitting in front of a desk. If you keep your knees higher than your hips, you help flatten the lower back and relieve it from strain.

Never put your legs straight on the ottoman. It will put a strain on your low back and cause future back problems.

Low Back Pain Prevention Program by Nachmias Chiropractic

It is very important to bend the knees when lifting. Do absolutely not just bend from your waist to lift an object.

Also, remember to hold the object close to your body to not put extra strain on your back. To keep it too far away from your body will in fact make the object heavier.

Low Back Pain Prevention Program by Nachmias Chiropractic

Do not forget to think about your posture. Having a good posture is the most important in order to prevent back pain.

We recommend you to print this guide and take a look at it now and then to remind yourself about the proper positions.

If adjusting your posture is not good enough and you are experiencing back pain, neck problems, headaches, dizziness and so forth, you should pay a visit to visit Dr. Adam Nachmias – Nachmias Chiropractic for an exam and consultation. You may need to re-align your spine and loosen up possible subluxations.

Dr. Adam Nachmias was voted 2016’s Best Chiropractor in New York for the 2nd year in a row and has more than 26 years experience as a chiropractor.

Read a sample of Dr. Adam’s outstanding patient reviews and you will understand why he got his awards.

Call any of our offices to book an appointment:
Brooklyn: 718-832-7300
Manhattan: 212-924-1700

Or book your appointment online here.

Nachmias Chiropractic – We Got Your Back!


Find pdf for print here.