Fitness, Regular Maintenance & Prevention of Back Pain
Overall fitness will contribute to the health of your spine.
Weight Control
Weight control is important to maintaining a healthy back. Additional weight, especially in the stomach, shifts your center of gravity forward and puts additional strain on your back muscles. It is recommended to keep within 10 lbs. of your ideal weight for a healthier back.
However, it is possible to be too thin. Extreme thinness can accompanied by low bone mass, putting you at risk for osteoporosis.
The best recommendation is to eat a well-balanced diet in moderate quantities. Extreme changes in diet and frequent fluctuations in weight can cause loss of muscle and bone density in addition to fat. Lost fat and muscle can come back, but bone could be gone forever and put you at greater risk for osteoporosis, which can affect your spine.
Don't Smoke
Smokers are also more prone to back pain than nonsmokers because nicotine restricts the flow of blood to the discs that cushion your vertebrae and increases the rate of degenerative change. Smokers also have double the risk of an osteoporotic fracture than nonsmokers because cigarette smoking reduces calcium absorption and prevents new bone growth. If you are a smoker, quitting smoking can benefit your health in many different ways and will reduce your risk of future back pain.
Exercise
Regular strenthening (core strengthening and resistance or weight training), flexibility (stretching) and aerobic exercise will improve your overall fitness and decrease the likelihood of back injury.