Activity & Prevention
The best way to prevent low back pain is to exercise regularly and keep your back muscles strong. Eating a healthy diet, maintaining good posture, and avoiding heavy lifting will also go a long way in preventing back pain.
And we’re back, with Dr. O’Connor and Bill LeVasseur. Let’s talk next about prevention of low back pain. What can we do to reduce the risk of back pain? Bill, we’ll start with you.
Well, Ty, as I’ve mentioned, one of the best things you can do is to exercise regularly and keep your back muscles strong. In particular, exercises that increase balance and strength can decrease your risk of injury. Exercises like Tai Chi and yoga, or really any weight-bearing exercise that challenges your balance, are good ones to try.
Now, Dr. O’Connor, what prevention tips do you suggest?
Well, Ty, eating a healthy diet is an important and easy way to promote overall health, and help prevent back pain. Whether you’re trying to lose weight, or just maintain your current weight, eating right will help you avoid putting unnecessary stress and strain on your back, and improve your overall fitness.
That’s right, Dr. O’Connor. And one more comment about diet: Did you know that one of the most common risk factors for back pain is being overweight? And unfortunately, obesity is increasing in America. Carrying extra weight puts excessive stress and strain on the back by shifting the center of gravity forward. So it’s important to keep in mind that if you’re overweight and have back pain, a combination of eating right and exercise may help ease the problem.
Along that same line, it’s also important to use good posture, support your back properly, and avoiding heavy lifting. When you are lifting something, just keep the object close to your body or, if the object is on the floor, stand with your feet slightly more than shoulder width apart, and bend only at the hips and knees. Be sure to keep your back in the normal, arched position whenever you lift something. And, never lift by bending forward and using your lower back, and never twist while you’re lifting. Inhale before lifting, and breathe out as you exert yourself during the lift. Tighten your stomach muscles and begin the upward lift by using your legs.
Sounds like good advice.
Yes, it does. I believe that common sense is a good guide. For example, don’t stay in one position for too long. If you’re sitting, pick a chair and a position that’s comfortable for you, and try to maintain good posture. Keep your knees at a 90-degree angle, and keep both feet on the floor or on a footrest. Try some support, like a rolled up towel in the small of your back, and keep your ears, shoulders and hips perpendicular to the floor. Bend your elbows at about 90 degrees, and keep your wrists parallel to the floor. Let your arms rest on the soft armrests of the chair, which will help relieve some of the pressure on your lower back. And, finally, be sure to get up and stretch regularly so that you don’t get stiff. And, as always, keep moving.
You know, when you’re driving, it’s a good idea to adjust your seat from time to time so that your back doesn’t stiffen up. Also, take a break periodically to walk around and stretch. When you’re getting into the car, use the door to help you sit, and then grasp the steering wheel for support as you slowly swing both legs into the car. When you’re exiting the vehicle, use the steering wheel as leverage to help pivot your lower body out of the car.
That’s right, Dr. O’Connor. Also, when you’re exercising or playing a sport, be aware of your back and be sure not to “over do it.” Of course, some discomfort is expected, especially when starting an exercise program, so don’t be alarmed if you’re sore at first. That’s usually a sign that you’re making progress.
Another tip for preventing low back pain involves being aware of how you carry things. Make sure that your backpack, briefcase, or purse is not too heavy. Carry only what you really need. When you’re shopping and need to carry packages, be sure to hold them close to your body, or to distribute the weight evenly by using both hands.
I also recommend that while sleeping, try lying in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or a rolled towel under your knees to relieve pressure. As you get out of bed, roll onto your side and push your body up with your arms. Bend your knees and lower your feet to the floor. Use your legs to lift your entire body.
That’s good advice, Bill. And you know, lifestyle can also affect the prevention of back pain. Some behaviors can make back pain more likely, for example: smoking. If you smoke, your body may not be able to get enough nutrients to the discs in your back. And also, the chronic cough experienced by some smokers can cause back pain. People who smoke are often slow to heal, so back pain may last longer.
Hmmm. So it sounds like we all need to take some responsibility for our own health, particularly when it comes to back pain. Interesting. We’ll continue in just a moment. Don’t go away!