Quick Tips to a Healthier Back

Following any period of prolonged inactivity, begin a program of regular low-impact exercises. Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Ask your physician or orthopedist for a list of low-impact exercises appropriate for your age and designed to strengthen lower back and abdominal muscles.

Follow these simple guidelines to minimize your pain & help keep your back in good shape & get some natural pain relief:

1. Always stretch before exercise or other strenuous physical activity.

2. Standing … keeping one foot forward of the other, with knees slightly bent, takes the pressure off your low back.

3. Sitting … sitting with your knees slightly higher than your hips provides good low back support.

4. Reaching … stand on a stool to reach things that are above your shoulder level.

5. Moving Heavy Items …  pushing is easier on your back than pulling. Use your arms and legs to start the push. If you must lift a heavy item, get someone to help you.

6. Lifting … kneel down on one knee with the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.

7. Carrying… two small objects (one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body.

8. Sleeping … sleeping on your back puts 55 lbs. of pressure on your back. Putting a couple of pillows under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.
   Try out this Free "Sleep Better Kit"!

9. Weight Control …  additional weight puts a strain on your back. Keep within 10 lbs. of your ideal weight for a healthier back. Listen to this FREE Fat Loss & Back Pain Video, to understand how losing fat can get you some back pain relief!!! And YES, I said it was FREE!!!

10. Quit Smoking …  smokers are more prone to back pain than nonsmokers because nicotine restricts the flow of blood to the discs that cushion your vertebrae.

11. Wear comfortable, low-heeled shoes (as much as possible, even at home...especially if you are in the kitchen or doing laundry)

12. At home or work, make sure your work surface is at a comfortable height for you.

13. Don’t slouch when standing or sitting. When standing, keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.

14. Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.

15. Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth. Check out this Nutrition & Supplement article to find out how what you eat can affect your chronic pain!!