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10
steps to a pain–free back
Low back pain has many different causes,
including the normal wear and tear that
comes with aging. While you can’t turn back
the hands of time or prevent every type of
painful back disorder, in most cases there
are things you can do to help keep your back
healthy.
Stay fit
Staying active and in good physical
condition is probably the most important
thing you can do to maintain a healthy back.
This strategy becomes even more important if
you want to protect yourself from a relapse
following an initial episode of acute back
pain. Experts believe that regular exercise
helps prevent back pain by strengthening
your back and abdominal muscles.
Bicycling (either stationary or regular),
swimming, and walking lead the list of
low-risk, high-benefit activities for most
people’s backs.
All are low- or
minimal-impact exercises that strengthen the
erector spinae and abdominal muscles and
stimulate secretion of endorphins (hormones
that act as the body’s own painkillers).
None involve awkward or stressful actions
that are detrimental to back muscles — for
example, requiring them to exert a lot of
force. Since they put little burden on your
back, these exercises also offer activity’s
other benefits without placing your back at
undue risk.
Maintain a healthy weight
Although carrying too much weight per se has
not been proven to be a primary cause of
back pain disorders, being overweight or
obese can slow your recovery. Those extra
pounds also increase the risk that back pain
will return.
The heavier you are, the greater the load
your spine must carry. To make matters
worse, if the bulk of your weight comes in
the form of abdominal fat, rather than
muscle, your center of gravity can shift
forward — a condition that puts added
pressure on your back. By maintaining a
healthy weight, you can ease the burden on
your spine.
Kick the habit
In addition to contributing to a host of
other health hazards, research has shown a
link between smoking and back pain.
Scientists believe that the nicotine in
cigarettes contributes to low back pain in
two ways. First, nicotine hampers the flow
of blood to the vertebrae and disks. This
impairs their function and may trigger a
bout of back pain. Second, smokers tend to
lose bone faster than nonsmokers, putting
them at greater risk for osteoporosis,
another common cause of back pain.
Lighten your load
An overstuffed backpack can signal more than
a healthy workout at the gym: It can be a
harbinger of back pain. If you use a
backpack, you can take steps to protect
yourself. For starters, use both the pack’s
straps instead of slinging one strap over a
shoulder, try to carry only the essentials,
and lighten your load whenever possible. Opt
for backpacks that have different-sized
compartments to help distribute weight more
evenly. And look for wide, padded straps, as
well as a padded back.
When carrying a heavy load, put the heaviest
items as close as possible to the center of
the back, and use the hip strap for support.
For very heavy loads use a backpack with
wheels. Above all, remember to bend from
your knees when picking up your pack.
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Develop back-saving habits
You can take some of the
pressure off your back by
following these simple tips:
While standing to perform
ordinary tasks like ironing or
folding laundry, keep one foot
on a small stepstool.
Don’t remain sitting or standing
in the same position for too
long. Stretch, shift your
position, or take a short walk
when you can.
When bending from the waist,
always use your hands to support
yourself.
When sitting, keep your knees a
bit higher than your hips and
bend them at a 90-degree angle.
Sit with your feet comfortably
on the floor. If your feet don’t
reach the floor, put a book or a
small stool under them.
Because vacuuming can take a
toll on your back, tackle rooms
in chunks, spending no more than
5–10 minutes at a time doing
this task.
Choose an office chair that
offers good back support
(preferably with an adjustable
backrest, lumbar support,
armrests, and wheels) and set up
your workspace so you don’t have
to do a lot of twisting.
Try not to overload briefcases
or backpacks (see “Lighten your
load”).
Make frequent stops when driving
long distances.
While driving, sit back in your
seat, and if your seat does not
provide sufficient support,
place a rolled blanket or some
towels behind your lower back.
Try to shift your weight
occasionally. If you have cruise
control, use it when you can.
Also consider using a foam seat
cushion to absorb some of the
vibration. |
Sleep on your side if you can, and curl your
body up a bit. Also, choose a pillow that
keeps your head level with your spine; your
pillow shouldn’t prop your head up too high
or let it droop. Choose a mattress that’s
firm enough to support your spine (so that
it doesn’t sag into the bed) and that
follows your body’s contours.
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