Basic Back Care

If you're like most adults, you've probably suffered from temporary back pain, but chances are it could have been avoided. The National Institutes of Health says that about 80% of people develop back problems at some point in their lives.

By exercising regularly, maintaining a healthy weight, lifting properly, and not smoking, most people can prevent back pain.

Besides maintaining a healthy weight, one of the most important steps you can take to reduce the risk for back pain is to perform a stretching/flexibility workout every morning. Gently warming up before and stretching after working out also is important.

Other tips for back exercises:

• Do exercises that stretch and strengthen your abdominal muscles and the muscles of your spine. Keeping these muscles strong helps you to maintain good posture and prevent back problems.

• If you have difficulty stretching because your muscles feel tight, warm them up by taking a warm shower or bath ahead of time.

• Lie on a rug or mat, not the bare floor.

• Wear loose, comfortable clothing that allows you to move.

• Kick your shoes off.

• If you feel pain, discontinue that exercise until you have talked with your health care provider.

Be sure to talk with your health care provider before starting back exercises. Your provider or a physical therapist can work with you to set up an exercise program. Start slowly and advance gradually when starting a new sport or exercise routine.

Safe lifting

• Don't overestimate your strength and try to lift objects too heavy for you.

• Take it slow. Avoid jerky or twisting movements.

• Keep your feet shoulder-width apart to give yourself a stable base of support.

• Bend at your knees, (never at the waist), pull in your stomach muscles and keep your back straight.

• Position the weight close to your body, not at arm's length.

• Don't twist. If you need to change direction, point your toes to the new direction and pivot.

• Get help if the object is too heavy or awkward.

Safe sitting

• Avoid sitting for a long period of time without a break. If you must sit all day, get up and stretch every 60 minutes.

• Set up your workstation to avoid stress on your back by adjusting your chair height so you can reach your computer keyboard without stressing your back or shoulders.

• Use a lumbar support and adjust your chair so your knees are level or a little higher than your hips.

Safe playing

• Be sure to warm up your back before playing by walking or jogging for five minutes or so. Cool down afterward by walking and doing some simple stretches.

• Be aware that competition adds stress to your muscles. When playing in a tournament, remember to stay loose, and walk around between sets or games to relax.

When to See Your Doctor

Back pain can also be a sign of other problems. See your health care provider if your back pain does not go away or you have any of the following conditions:

• Numbness or tingling

• Severe pain that doesn’t improve with rest

• Pain after a fall or an injury

• Loss of control going to the bathroom

• Pain plus any of these problems:

  • trouble urinating

  • weakness

  • numbness in your legs

  • fever

• Weight loss when you’re not on a diet