At Horizon Spine & Pain, we know how frustrating low back pain can be. Whether you've had back pain before or want to avoid it altogether, there's good news: most back pain can be prevented with a few simple, research-proven habits.

Why Prevention Matters

Chronic low back pain is one of the leading causes of disability worldwide. Studies show that up to 80% of adults will experience low back pain at some point. But regular movement, strengthening, and smart posture can dramatically reduce the risk of pain and injury.

Free Downloadable Guides

•Core Strengthening Program (PDF) - Download Guide
•Stretching for Low Back Pain Guide (PDF) - Download Guide
•Safe Lifting and Movement Handout (PDF) - Download Guide

Core Strengthening: Build Your Back's Support

Your core stabilizes your back, supports your discs, and absorbs force when you move.

•Abdominal Bracing (Drawing-In)
•Bird Dog
•Dead Bug
•Glute Bridge
•Side Plank (Modified)
•Clamshells

Stretch What Gets Tight

Tight muscles pull on the spine and limit movement. Daily stretching can restore balance and flexibility. Focus on hamstrings, hip flexors, piriformis, lower back, and calves. Hold stretches 20-30 seconds, 2-3 times per side.

Safe Movement & Lifting Habits

•Maintain neutral spine with lifting or bending
•Use proper hip hinge technique
•Avoid bending + twisting together
•Take breaks every 30-45 minutes when sitting
•Use lumbar support when sitting/driving

Physical Therapy: Prevention & Recovery

Physical therapy helps correct movement, build customized exercise programs, and restore strength and flexibility to prevent recurrence of back pain.

Things to Avoid

•Heavy lifting with poor form
•Prolonged sitting or driving without breaks
•Repetitive bending and twisting
•Sedentary lifestyle
•Gaining excess body weight

Stay Active, Stay Strong

Daily walking, cross-training, standing desks, and balance work keep your spine healthy long-term. Remember: motion is medicine — as long as you move smart!

Need Help? We're Here!

At Horizon Spine & Pain, we don't just treat back pain — we help you prevent it. Contact us today to schedule a consultation and build your personal prevention plan.