Back Pain

There is no single, definitive way to avoid back pain; however, studies have shown that maintaining good health through weight management, exercise and not smoking can help reduce your chances of developing back pain.

• Exercise. Regular, low-impact aerobic activities like walking, swimming and riding a stationary bike help to strengthen your back and improve mobility. If you are prone to back pain, avoid activities that could strain or jolt your back, such as running, playing football or golfing. Talk with your physician about which exercises are right for you.
  
• Increase strength and flexibility. By performing strengthening exercises for your abdominals and back, you condition these muscles to serve as a strong support for your entire body. Flexibility training lengthens the muscles in your hips and upper legs and aligns your pelvic bones, improving how your back feels.
  
• Stop smoking. Smokers have diminished oxygen levels in their spinal tissues, which can cause back pain to last longer or be more severe.
  
• Maintain a healthy weight. Because your back supports most of your body's weight, carrying around extra pounds puts unnecessary strain on your back muscles. Achieving and maintaining your ideal weight can help prevent back pain.
  
• Stand and sit correctly. Maintain good posture. If you have to stand for long periods of time, alternate putting one of your feet on a low footstool to take some of the pressure off of your lower back. When you're sitting, make sure your seat has good lower back support. Chairs with armrests and a swivel base are good. If you will be driving or sitting for long periods of time, consider placing a pillow or rolled towel in the small of your back.
  
• Lift smart. Remember the old adage, "Lift with your legs." When lifting something heavy, bend only at your knees and keep your back straight. Hold the object close against your body, and lift straight up and down. Do not twist your body while you're lifting. Do not attempt to lift something alone if the object is too heavy or awkward to hold.
  
• Sleep well. While studies have indicated that a medium to firm mattress might be best for preventing back pain, it often just depends on your body. If you find that your mattress is too soft, place a plywood board between the box springs and the mattress. You can soften up a too-firm mattress by adding a cushioned mattress pad or featherbed. When you sleep, use pillows for support, but avoid pillows that force your neck into a severe angle.
  
• Avoid inappropriate footwear. If you are prone to back problems, avoid shoes that do not offer enough support or that force your body out of alignment, such as high heels. Wear shoes with cushioned soles when walking or standing frequently.