As women, we rarely take time to reflect on how effortlessly we juggle life’s many demands. Work? Done. Chores? Handled. Moving that dentist’s appointment in two months because it would conflict with a family dinner you’re also planning? Oh yeah, you did that while you were doing the other things.

Of course, being a pro at taking on life’s many challenges can take a toll on the body – and one of the most common places that strain manifests is in the lower back. Whether you’ve recently given birth, are in the middle of your menstrual cycle, undergoing menopause or otherwise, back pain can appear at any stage in life. In fact, it is precisely these factors that put women at higher risk for developing back problems throughout their lifetime compared to men. Physical and mental stress can also aggravate back problems, and some of us are even unlucky enough to inherit a genetic predisposition for low back pain through our family.

If you’re a woman looking for a way to fight back on your back pain, we’ve got four tips that’ll put those painful symptoms on the ropes.

Tip #1 - Lift With Your Legs
Whether you are picking up your tiny toddler or a heavy piece of furniture, it is very important that you lift with your legs. To do this, squat down and lift the object keeping it very close to your body. Never bend over, and whenever possible keep the objects in front of you rather than twisting at your waist.

Tip #2 - Combat Poor Posture
Slouching puts additional stress on the spine and can cause back problems.

If your job requires you to sit at a desk all day, put a pillow or support behind the small of your back to help you sit up straight. If you are able, get up at least every hour. Move around to get oxygen moving throughout your body. This can include standing and stretching for just 30 seconds. If available, an ergonomic desk allows you to change from sitting to standing more freely while working.

Incorporate some neck stretches to extend your spine and improve your posture. To stretch your neck, simply put your ear to your shoulder, your chin to your chest, and your head all the way back.

Tip #3 - Practice Proper Breathing
Ever notice temporary relief from your back pain after attending yoga class or practicing meditation?

Doing a lot of deep breathing helps the nervous system and helps your body take in oxygen. It helps compensate for some of the discomfort you're experiencing.

Remember to take deep breaths and pull your shoulders back. This can strengthen your spine and improve your posture immensely while improving your mood and general sense of well-being.

Tip #4 - Strengthen Your Muscles
The most important thing you can do to prevent back pain is to strengthen your core, and that includes your back muscles.

These exercises include:
Core exercises:

• Regular and side planks
• Superman
• Crunches on an exercise ball

• Assisted pull-up machine (or regular pull-ups)
• Back extensions
• Lat pull-downs

• Swimming
• Walking
• Biking

The Backbone to a Pain-Free Lifestyle
Two other things to consider are sleep and diet. Make sure you're getting plenty of rest and eating a balanced diet of lean protein, healthy fats and lots of fruits and vegetables.

By taking care of yourself with these easy-to-apply tips, you'll be more likely to avoid back pain. If you're experiencing low back pain for more than a week, it might be time to visit a back pain specialist.

Don't Back Down. Fight Back Pain Today
Back pain doesn't have to be a part of your life. If you've been experiencing persistent back pain, our experienced back pain specialists at Virtua Orthopedics & Spine are here to help. Download the Virtua Health Guide to Back Pain or call  856-246-4272 to request a consultation today.