Avoiding back strain

Correct posture and exercise are not the only ways to protect the back; avoiding back strain may also involve changing many aspects of daily life. Some people need to improve techniques for everyday activities, but others must avoid certain activities altogether.

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Lift heavy objects properly. To lift correctly, a person should always bend at the knees and carry the object close to the body. Holding objects at arm's length can increase the load on the lower spine by 15 times the original weight.

Choose activities wisely. Depending on the severity of their back problem, people may need to avoid activities that require sudden twisting movements, including sports such as golf, bowling, football, basketball, baseball, weight lifting, and tennis and other racquet sports.

Maintain a healthy weight. Obesity not only places an extra burden on the lower back; it also increases the natural curve of the lumbar spine, which requires the vertebrae to bear weight at abnormal angles.

Quit smoking. Studies show that cigarette smoking speeds the degeneration of intervertebral disks and is a major risk factor for osteoporosis.

Try a back school. Back schools are usually directed by a physical therapist, sometimes with the aid of a physician. They provide a safe, inexpensive, and effective way to obtain a better understanding of how the back works and what can go wrong. The director can analyze how working conditions, daily activities, and sleeping habits may adversely affect your back. Back schools provide individualized exercise programs; some also give instruction in relaxation techniques.