|
 A Humane Approach to Preventing Back Pain
As humans, we have many advantages over our four-legged friends—except the shape of our spine. Most animals don’t have back problems like humans do. In fact, eight out of 10 adults will have low back pain at some point in their lives. So even if you’ve never had a problem, you can’t afford to take back pain lying down.
Many people have back pain and never know the cause. Just walking on two legs puts us at risk for back pain. Sometimes back pain results from an accident. Other times it’s from years of misuse. Having a job that keeps you on either your seat or your feet all day will strain your back. Whatever the cause, many cases of back pain can be prevented. Here’s how.
Risky Business
Most of us can find at least one part of our lifestyle that puts us at risk for back pain. To find out what may be putting you at risk, answer the following questions:
- Are you overweight?
- Are you inactive?
- Do you have poor posture?
- Do you often wear shoes that are higher than 1½ inches at the heel?
- Do you have an old or worn mattress and pillow?
- Do you have a job that requires heavy lifting and forceful movements?
- Does your job require hours of sitting or standing?
A “yes” answer to any of these questions means that you may be at risk for back pain at some point in your life. But even if you answered “yes” to more than one question, don’t think that you have to change your lifestyle overnight. Make a list that ranks your risk factors from the easiest to change to the hardest to change. Then begin with the easiest risk factor to change and work down your list. For example, perhaps you have an old mattress, sit for long periods of time, and often wear high heels. You may decide that the easiest change is to buy a new mattress and that the hardest is giving up your favorite footwear. As you work through your list, you’ll gain confidence that you can change your habits for a healthier back.
Skill Set
My top three habits to change for a healthier back:
- ______________________________
- ______________________________
- ______________________________
Once you’ve identified your risk factors, you can learn skills to help prevent back pain. Many of the things you would do to treat a hurting back can also keep the pain from starting. In addition to maintaining a healthy weight, the following tips can help you keep your back strong and healthy:
- Exercise regularly.
- Improve your posture.
- Learn how to bend and lift properly.
- Create a back-friendly work space.
Exercise Your Options
Exercise is one of the best things you can do for your back. Regular physical activity keeps your back strong and flexible, helps your muscles stay toned, and keeps the disks in your spine healthy. Aerobic exercise will help improve your overall fitness and help you lose excess weight, thereby reducing the strain on your back. Stretching exercises can improve flexibility and reduce the risk of injury. Strengthening exercises, especially those that focus on your abdominal or “core” muscles, help support your back and reduce strain.
If you have already experienced back pain, talk with your doctor before you begin an exercise program. Ask about specific stretching exercises that can help improve flexibility and muscle tone. Also, certain exercises may be easier on your back. Swimming, for example, cushions your back and all of your joints while you work out. Riding a recumbent stationary bike or walking are also good options. Start out slowly. As your back starts to feel better, you can add activity.
Skill Set
Type of exercise I plan to do:
______________________________
Start date:
______________________________
Don’t Be a Slouch
When your teachers told you not to slouch, they were giving you good advice. Proper posture not only looks good—it keeps your vertebrae and muscles lined up as they’re meant to be. On the other hand, slumping in your chair or slouching when you stand strains your back. Over time, this constant strain can build into chronic pain.
It’s not too late to improve your posture, even if you ignored your teacher in grade school. Pay attention to the position of your back and shoulders. Correct your stance whenever you realize you’re slouching. Over time, good posture will feel more natural than bad posture. Use these guidelines to get started.
Stand with proper posture:
- Hold your head up straight.
- Keep your shoulders back.
- Keep your chest forward.
- If you stand for long periods, prop one leg on a box or a stool. Switch legs after several minutes.
Sit with proper posture:
- Sit up straight with your shoulders back.
- Choose a comfortable chair that keeps your lower back against the back of the chair (or use a pillow).
- Bend your knees at a right angle, with your feet flat on the floor.
- Sit so that your whole body is facing straight ahead,
not turned or twisted.
- Get up and move around every so often.
Learn to Lift
Everyday lifting—such as groceries or children—can spell disaster if you lift with your back rather than your legs. If you have to lift heavy objects at work, proper lifting is even more important. Always remember to keep your back straight and bend your knees when
lifting. The strength in your legs will protect your back. When you carry an object, keep it close to your body and try not to raise it above waist level.
Work on Your Environment
If you work at a desk, simple adjustments to your work space can make a big difference for your back.
- Arrange your desk so that you don’t have to twist
to see your computer or use your keyboard.
- Adjust the height of your chair so that you can reach your keyboard without tensing your shoulders.
- If necessary, rest your feet on a footstool.
Skill Set
Three things I can do to adjust my work space:
- ______________________________
- ______________________________
- ______________________________
Taking steps today to exercise regularly, improve your posture, and adapt your working conditions can keep your back healthy and pain-free well into the future.
>> Read our related article, Active Care for an Aching Back.
|
