Quick tips to a healthier back

  • Published
  • By Maj. Brett Bishop
  • 56th Medical Operations Squadron
Recurring back pain resulting from improper body mechanics or other nontraumatic causes is preventable. To help prevent injuries, engage in exercises that don't jolt or strain the back, always maintain correct posture and lift objects properly. 

Exercise may be the most effective way to correct low back pain and help strengthen the back and abdominal muscles. 

A 1996 Finnish study found that people who continued activities and exercises without bed rest, following the onset of low back pain, had better back flexibility than those who rested in bed for a week. Maintaining and building muscle strength is particularly important for people with skeletal irregularities. 

Doctors and physical therapists can suggest exercises to keep muscles moving and help speed the recovery process. Such exercises are swimming, walking, stretching and movement therapy that improves coordination and develops proper posture and muscle balance. Any mild discomfort felt at the start of these exercises, should disappear as muscles become stronger. 

Here are some tips to keep your back healthy: 

-Always warm-up and stretch before exercise or other strenuous physical
activity.
-Avoid slouching when standing or sitting. When standing, keep weight balanced on both feet. The back supportsweight most easily when curvature is reduced.
-At home or work, make sure worksurfaces are at a comfortable height.
-Sit in a chair with good lumbar supportand proper position and height for the task. Keep shoulders back. Switch sitting positions often; 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 lumbar support. While sitting for long periods, rest the feet on a low stool or a stack of books.
 
-Wear comfortable, low-heeled shoes.
-Sleep on the side of the body and on a firm surface, to reduce spinal curvature.
-Lift with the knees and hips, pulling in stomach muscles, keeping the head down
and in line with a straight back. Keep objects close to the body. Avoid twisting when lifting or lifting objects that are too heavy.
-Maintain proper nutrition and diet to prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with a sufficient daily intake of calcium, phosphorus and vitamin D helps promote new bone growth.
-Avoid smoking because it reduces blood flow to the lower spine and causes spinal discs to degenerate. 

For more information on back health go to http://www.ninds.nih.gov/disorders/
backpain/detail_backpain.htm.