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Follow these simple guidelines to keep your back
in good shape.
1. Standing - Keeping one foot forward of the other,
with knees slightly bent, takes the pressure off the low back.
2. Sitting - Sitting with your knees slightly higher
than your hips provides good low back support.
3. Reaching - Stand on a stool to reach things
that are above shoulder level.
4. Moving Heavy Items - Pushing is easier on your back
than pulling. Use your arms and legs to start the push. If you must lift a
heavy item, get someone to help you.
5. Lifting - Kneel down on one knee with the other foot
flat on the floor, as near as possible to the item you are lifting. Lift with
your legs, not your back, keeping the object close to your body at all times.
6. Carrying - Two small objects (one in either hand)
may be easier to handle than one large one. If you must carry one large
object, keep it close to your body.
7. Sleeping - Sleeping on your back puts 55 pounds of
pressure on your back. Putting a couple of pillows under your knees cuts the
pressure in half. Lying on your side with a pillow between your knees also
reduces the pressure.
8. Weight Control - Additional weight puts a strain on
your back. Keep within 10 pounds of your ideal weight for a healthier
back.
9. Quit Smoking - Smokers are more prone to back pain
than nonsmokers because nicotine restricts the flow of blood to the
discs that cushion your vertebrae.
10. Minor Back Pain - Treat minor back pain with
anti-inflammatories and gentle stretching, followed by an ice pack.
The more you know, the better chance you have of avoiding back pain-which
affects 80% of the adult population and is the second most common reason people
visit their doctors. If you have back pain or want to know how to avoid
it, consult a spine care specialist.
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