Prevent Back Problems with Proper Posture, Strong Core

Many back problems can be prevented by using correct posture, lifting objects properly and avoiding movements that jolt or strain your back. In fact, many work-related injuries are caused by heavy lifting, repetitive motion and awkward posture, according to the National Institutes of Health.

Fortunately, the risk for developing back pain can be reduced by keeping your back healthy. Federal health authorities recommend low-impact exercises if you’ve been inactive for awhile. Walking, swimming and riding a stationary bike for 30 minutes a day can help increase muscle strength and flexibility. Always consult a physician first before trying any exercises.

Here are some more tips from the NIH:

• Always stretch before you exercise or do any strenuous physical activity.
• Don’t slouch when standing or sitting. The lower back can support a person’s weight most easily when the curvature is reduced. When standing, keep your weight balanced on your feet.
• At home or work, make sure work surfaces are at a comfortable height.
• Sit in a chair with good lumbar support and proper position and height for the task. Keep shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of the back can provide some lumbar support. During prolonged periods of sitting, elevate feet on a low stool or a stack of books.
• Wear comfortable, low-heeled shoes.
• Sleeping on one’s side with the knees drawn up in a fetal position can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine. Always sleep on a firm surface.
• Don’t try to lift objects that are too heavy. Lift from the knees, pull the stomach muscles in, and keep the head down and in line with a straight back. When lifting, keep objects close to the body. Do not twist when lifting.
• Maintain proper nutrition and diet to reduce and prevent excessive weight gain, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
• Quit smoking. Smoking reduces blood flow to the lower spine, which can contribute to spinal disc degeneration. Smoking also increases the risk of osteoporosis and impedes healing. Coughing due to heavy smoking also may cause back pain.

If you do have low back pain, a complete medical history and physical exam can help you figure out what’s causing the pain. Some patients benefit from physical therapy, which can help strengthen core muscle groups that support the low back. Physical therapy also helps improve mobility and flexibility.

Source: National Institutes of Health, National Institute of Neurological Disorders and Stroke

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