 You never truly appreciate your back and all it does for you --
until it starts to hurt. Then every move brings a symphony of agony,
until all you want to do is make your back pain stop. The bones, muscles, and joints that make up your back are among
your body's biggest support systems. When any part of that system is
weakened or injured, it becomes harder for your back to bear your
weight. Up to 80% of adults have low back pain at some point in their
lives. Instead of resorting to back pain treatment after the damage
has already been done, be a little proactive. Practice a few pain
prevention strategies today, and you may not be sidelined by back
pain tomorrow. Don't Be a Slouch When your mother scolded, "Don't slouch!" she was
unwittingly giving you good medical advice. Holding your spine in an
unnatural position or bending the wrong way can strain the muscles
and ligaments that support it, leading to back pain. Maintain a
healthy back by practicing good posture. Hold your stomach in, your
head straight, and your shoulders and hips in one line. Keep your
knees slightly bent and your weight balanced evenly on your feet.
Stand up straight! Don't lean forward or backward. Sit Up Straight When you sit, raise your chair until you're at a comfortable
distance from your desk without having to reach or slouch. Flatten
your back and buttocks against the chair, keeping your knees slightly
higher than your hips and your shoulders back. Choose a chair with
good lumbar support, or put a rolled-up towel behind the small of
your back. Sit in the same good posture whether you're working at
your desk, watching TV, or driving in your car. If you have to sit
for long periods of time, get up every 30 minutes or so to stretch
your back. Take a Load Off Never try to lift anything that you know is too heavy for you. The
only thing you'll accomplish is a sore back. To avoid low back pain
later, use the right form when lifting. Kneel down and get close to
the item you want to pick up. Tighten your abs so they support and
protect your back. Then lift with your legs, not your back, and avoid
twisting. Keep the object close to your body while you're carrying
it. Rest Easy Get rid of your featherbed or waterbed and replace it with a firm
mattress that offers plenty of back support. Avoid sleeping on your
stomach or back, which can cause back pain. Lying on your side
instead takes about 55 pounds of pressure off your back. Prop up your
knees with a couple of pillows to reduce the pressure even more. Strengthen Your Support System Keep your back strong and limber by exercising it at least two or
three times a week. Walk, swim, and do other low-impact exercises.
Add some abdominal exercises and weight lifting to strengthen the
muscles that support your back. Take 10 to 15 minutes to warm up
before each exercise to prevent back injuries. Also try yoga or tai
chi to stretch your muscles and improve your balance so you're less
likely to injure yourself and cause back pain. If you suffer from
back pain, talk to your doctor before you start exercising, since
some exercises may not be recommended and can be harmful. These easy exercises can help strengthen the muscles of your back: Lie on your back with your knees bent. Slowly lift each knee to
your chest and hold for 5 seconds. Repeat 10 times on each leg. Lie on your back with both knees bent and your feet flat on the
floor. Squeeze your buttocks and slowly raise your hips into the air.
Hold for 5 seconds, and then slowly lower your buttocks back to the
floor. If you feel any back pain while exercising, stop what you're
doing. See your doctor to talk about back pain treatments that will
help you feel and function better. Lose Weight If you're several pounds heavier than your doctor recommends for
your height, losing weight is an important part of pain prevention.
Combine exercise with a healthy diet to get down to a lighter frame
that will be easier for your back to support. Bone Up While you're changing the way you eat to lose weight, add in
nutrients that build bones and prevent fractures. Make sure you're
getting enough calcium, vitamin D, and phosphorous from a supplement
and foods like skim milk, low-fat cheese, and lean chicken Ditch the Stilettos Ladies, high heels might make your legs look sleek, but they're
murder on your back. Walking around on wobbly heels all day can
destabilize your posture and leave you in some serious back pain.
Leave the towering heels in your closet and instead wear low (1 inch
or less), comfortable shoes that support and cushion each step. Lighten Your Load Humans weren't meant to be pack mules. When you leave your house
in the morning, only carry what you need. Take a few books out of
your backpack and remove all nonessential items from your purse.
Carry your bag on both shoulders to even out the load on your back. Stub Out Your Smokes Nicotine, in addition to a long list of other health offenses,
restricts blood flow to the discs that cushion and support your
spine. If you're not going to do it to clear the air and prevent lung
disease, then stop smoking to prevent back pain. |
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