Back Pain

Overview

Because back pain may recur, it is especially important for people to take preventive measures whenever they have a history of back problems. Preventive measures can reduce the risk of damage to the spine and related structures. These measures include paying close attention to posture, engaging in regular exercise to stretch the muscles that support the back, strengthening back and abdominal muscles, changing daily routines to protect the back, and, if necessary, using special products to help reduce back strain.

This section includes information on:

• Improving posture
• Exercising to protect and strengthen the back
• Avoiding back strain

Improving posture

Contrary to popular belief, standing at attention--with head and shoulders rigidly pulled back and lower back excessively arched--is not correct posture and can be hard on the back. Good posture allows the body to follow the natural S-shaped curve of the spine. As simple as that sounds, however, poor habits, injury, and even ill-fitting shoes can contribute to improper spinal alignment. Poor posture can strain muscles and ligaments and increase the risk of compressed nerves.

Posture varies with age. As people get older and lose height because of disk changes, the curve in the lumbar region of the back tends to straighten, leading to a slight stoop, which is normal. In addition, the curve in the thoracic region tends to become accentuated with age.

This section also includes tips for improving posture.

Tips for improving poor posture

Five tips:

• Standing for long periods can be tiring and lead to bad posture. Distributing your weight correctly can relieve fatigue and maintain good posture.
• Choose a straight-backed chair, and sit with your shoulders against the chair back, your chest lifted, your arms in the armrests, and your upper back straight.
• When sitting, your feet should comfortably touch the floor, with your knees slightly above your hips.
• An ideal chair should include armrests to support the weight of your arms and reduce the pressure on your back.
• When sitting, it is important to get up and move around every half-hour or so.

Exercising to protect and strengthen the back

Regular exercise helps people to lose excess weight and improve overall health. It can also help prevent back pain and injury. A review of studies concerning exercise to protect the back found that people who worked out regularly experienced less back pain and had fewer sick days because of back pain than did nonexercisers.

Exercises for back pain focus on strengthening the muscles in the back and abdomen and stretching the muscles in the back. A physical therapist can instruct you in exercises such as the pelvic tilt, cat stretch, and "crunches" (partial sit-ups). In addition, walking is an effective way to strengthen the back and improve posture.

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.

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.