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Here are 10 things you can do to prevent and reduce back pain:
- 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 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.
Guide created: 04/28/08 (updated 07/24/09)
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