How to Help Prevent Back Pain

Back pain is one of the worst pains you can have. It can feel like it’s going through your entire core and can last for days on end. You may resort to popping pain pills, resting up in bed, missing work and social events. It’s not great.

If you’re in pain, of course come in and see us. We have many treatment options to help your pain, relieve it and eradicate it. Of course, it’s better not to have the pain in the first place and there are things you can do to help minimize the possibility of back pain.

Here’s a few things you can do:

Regular and light exercises

Walk, swim, jog and even stretching is good for your back. The light workouts help improve blood flow to your back and to promote healing. So get a regular schedule of walks or swims or whatever you can manage.

Posture

We always talk to our patients about maintaining a good posture where ever possible. This includes walking, working, desk work and so on. We can even help you with this and give you advice and tips on improving your workstation and your posture.

Lifting

Very important and we all know we should be lifting with our legs and not our backs, but it never hurts to be reminded again. Stand close to the object, spread your feet apart and then bed your knees, take the object and lift using your legs.

Smoking

Yes, smoking can affect your back as well by reducing blood supply to the discs in your back. This can accelerate degeneration and lead to back pain and problems.

Mattress

If you can, get a new mattress that is good for you. Consult with us first as we’ll be able to suggest the best option for your condition.

Relaxation Techniques

Try things like meditation, massage and even yoga. These are great ways to increase mindfulness and to help with your back pain.

And of course, if you are suffering, come in and see us. We are here to help and we can put together a treatment plan to manage your pain and get you back to full fitness.

Dr David Perna DC, CCSP, CCEP

Dr. David Perna DC, CCSP, CCEP is the founder and practice overseer at Back and Body Pain Relief in Springfield, NJ. A graduate of Life University Summa Cum Laude, Dr. Perna holds certifications in Active Release Technique (ART), Graston, SFMA, Neuro-Diagnostics (NCV/EMG), and Manipulation Under Anesthesia, among others. He is a Board Certified Sports Physician, a Certified Strength and Conditioning Specialist, and a United States Olympic Committee Sports Medicine Volunteer.

A competing athlete himself — a 2x Ironman 70.3 finisher with a background in Olympic weightlifting, CrossFit, and martial arts – Dr. Perna brings firsthand athletic experience to his patient care.

He has treated presidents, royalty, diplomats, and professional athletes across MMA, baseball, tennis, and football, and has appeared on Dr. Oz demonstrating chiropractic therapies. His approach is diagnostic-first, combining evidence-based chiropractic care with rehabilitation to help patients get out of pain and back to full function.