4 Steps to a Back Free From Pain

Back pain has many different causes, including the normal wear and tear that comes with aging, injuries, low-activity lifestyle. While you cannot stop natural process of aging, you can prolong the youth and health of your spine by following below tips from Dr. Hepler, orthopedic spine surgeon in Fort Lauderdale:

  1. Stay active and fit

Weak back and abdominal muscles — due to wear and tear  or age — cause or complicate many cases of back pain. That’s why stretching and strengthening both your back and abdominal muscles is important not only for treating back pain, but also for helping to prevent a recurrence of the problem.

Exercise strengthens and lengthens the muscles that support the spine. A good exercise regimen should target the back, abdominal, and buttock muscles. Strong abdominal or hip flexor muscles, for example, help people maintain an upright posture, as do strong extensor muscles, which run the full length of the back and maintain

2. Control your weight

Although carrying too much weight per se has not been proven to be a primary cause of back pain disorders, being overweight or obese can slow your recovery.  Those extra pounds put additional pressure on your spine and the load it is carrying is heavier, say Dr. Hepler, orthopedic spine surgeon in Fort Lauderdale. To make matters worse, if the bulk of your weight comes in the form of abdominal fat, rather than muscle, your center of gravity can shift forward — a condition that puts added pressure on your back.

To see if you are at a healthy (normal) weight, calculate your body mass index (BMI), which takes both your height and weight into consideration. Not only will you help your back), but you’ll also lower your risk for many diseases, including heart attack, stroke, diabetes, and high blood pressure.  

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3. Lighten your load

Backpacks have become ubiquitous — at school, at work, at play. But an overstuffed backpack can be a burden for your back.

If you use a backpack, you can take steps to protect yourself. For starters, use both of the pack’s straps instead of slinging one strap over a shoulder. Try to carry only the essentials, and lighten your load whenever possible. search  backpacks that have different-sized compartments to help distribute weight evenly. And look for wide, padded straps and a padded back.

4. Develop back-healthy habits

Everyday activities, from vacuuming your house to sitting in front of the computer for hours, can take a toll on your back, particularly if you aren’t schooled in proper body mechanics. But you can take some of the pressure off your back by following these simple tips by Dr. Hepler, orthopedic spine surgeon in Fort Lauderdale

  • While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small step stool.
  • Don’t remain sitting or standing in the same position for too long. Stretch, shift your position, or take a short walk when you can.
  • When sitting, keep your knees a bit higher than your hips and bend them at a 90-degree angle. Sit with your feet comfortably on the floor. If your feet don’t reach the floor, put a book or a small stool under them.
  • Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no more than five to 10 minutes at a time doing this task.

Need advice or consultation with orthopedic spine surgeon in Fort Lauderdale?

Dr. Hepler is an adult and pediatric orthopedic spine surgeon in Palm Beach County. He treats all conditions of the cervical, thoracic and lumbar spine, and also provides spinal stenosis treatment in West Palm Beach, Delray Beach, Boynton Beach and Boca Raton. Additionally, he provides non-operative treatment options, such as pain medications, steroid injections, and physical therapy, as well as operative treatment, including both minimally invasive techniques and complex reconstruction. If you have any questions or would like to make an appointment, visit our website or simply give us a call. We are here to make you stronger and healthier!


The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.