Back pain prevention starts with a plan
Back pain prevention is probably something we don't think of every day, but if you work in an office or sit for extended periods of time, you probably do think about it from time to time. But, do you ever plan on trying to alleviate the pain that comes from the back area?
Planning and preparation is a good methodology for trying to solve any problem, but it's almost an absolute requirement when it comes to back pain. After all, if we can't stand or walk without pain, life quality dives pretty fast.
Want to know what the second-leading cause of missed work is? Back pain -- and the common cold is numero uno. What can you do to prevent yourself from becoming "sick" with a bad back? Try these 10 tips:
- Identify and correct body stresses such as poor posture, improper lifting techniques, or weak or tight muscles. Strengthen your back, learn proper lifting methods, carry lighter loads, and use luggage carts for heavy packages and suitcases.
- Increase your muscle mobility by stretching or doing activities -- such as yoga, tai chi, swimming or pilates -- that help keep you limber.
- Boost your strength by doing exercises that involve the whole body, especially the core muscles of the stomach, back, hips and pelvis. In addition, strengthening your legs and shoulders can help improve your ability to squat, lift and carry items without overworking or injuring your back.
- Do aerobic exercise, like walking, swimming and running, for at least 20 minutes three times a week. This kind of exercise increases muscular endurance and cardiovascular fitness, improves blood flow to the spine, and helps reduce stress.
- Practice good posture. If possible, don't sit for long periods of time. Get up every 15 to 30 minutes and move around or stretch. When you're seated, keep your hips and knees at right angles to one another and use a chair with adequate lumbar (lower back) support.
- When standing, keep your head up, shoulders straight, chest forward and stomach tight. Don't stand in the same position for too long. Use your legs, not your back, when pushing or pulling heavy items.
- Use proper lifting techniques. When lifting objects from a position below your waist, stand with a wide stance and a slight bend at your hips and knees. Tighten your stomach as you lift and keep your back as flat as possible -- don't arch or bend it. When carrying heavy items, keep them as close as possible to your body. Don't carry items on only one side of your body.
- Sleep on a firm mattress and box spring that doesn't sag. Sleep in a position that allows you to maintain the natural curve in your back.
- Warm up before exercise or sports. Increasing muscle temperature and mobility beforehand will reduce the risk of injury.
- Maintain/adopt a healthy lifestyle. Obesity and smoking increase the incidence of back pain.
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Reader Comments (Page 1 of 1)
12-01-2007 @ 9:44AM
Norma said...
I have done all of the above ALL my life and guess what? I have spinal stenosis now at the age of 64. What good did all that exercising and stretching do for me? It appears not much as the docs tell me I have the back of a 90 year old woman!! They of course want to operate on me, but the answer to that is a firm NO, after doing research of course. I have no quality of life anymore and am extremely depressed. Some things just cannot be avoided as they tell me it began in the womb!
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