With a little care and attention, you may
be able to avoid an aching back in the first place. Getting in better
physical condition may help prevent back pain.
To keep your back healthy and strong:
-
Exercise.
Regular
aerobic activities that don't strain or jolt your back can increase
strength and endurance in your lower back, allowing your muscles to
function better. These aerobic exercises may include walking, swimming
or biking. Talk with your doctor about which activity is best for you.
-
Build muscle strength and flexibility.
Conditioned abdominal and back muscles work together like a natural
corset for your back. Flexibility in your hips and upper legs allows for
proper pelvic bone alignment, which improves how your back feels. Doing
several simple exercises on a regular basis can help support and align
your back.
In addition, use proper body mechanics in
everyday activities:
-
Stand smart.
Maintain a neutral pelvic position. If you must stand for long periods
of time, alternate placing your feet on a low footstool to take some of
the load off your lower back.
-
Sit smart.
Choose a seat with good lower back support or place a pillow or rolled
towel in the small of your back to maintain its normal curve. Keep your
knees and hips level.
Let
your legs do the work. Move straight up and down. Keep your back
straight and bend only at the knees. Hold the load close to your body.
Avoid lifting and twisting simultaneously.
-
Sleep smart.
Lie on a firm mattress. Use pillows for support, but don’t use a
pillow that forces your neck up at a severe angle.
