Ten Tips for a Healthy Back
Follow these simple guidelines to keep your back in good shape.
1) Standing
Keeping one foot forward of the other, with knees slightly bent, takes the pressure
off your lower back.
2) Sitting
Sitting with your knees slightly higher than your hips provides good low back support.
3) Reaching
Stand on a stool to reach things that are above your shoulder level.
4) 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.
5) 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.
6) 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.
7) 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.
8) Weight Control
Additional weight puts a strain on your back. Keep within 10 lbs. of your ideal
weight for a healthier back.
9) Quit Smoking
Smokers are more prone to back pain than nonsmokers because nicotine restricts
the flow of blood to the disks that cushion your vertebrae.
10) Minor Back Pain
Treat Minor back pain with anti-inflammatories and gentle stretching, followed by
an ice pack.
Seven Back Pain Warning Signs
If you answer "Yes" to any of the following questions,
you should consult a spine specialist.
1) Has your low back pain extended down your leg?
If the pain persists and is severe, it is a sign that something is compressing
a nerve running from your back to your leg.
2) Does your leg pain increase if you lift your knee to your chest or bend over?
If so, there is a good chance a disc is irritating a nerve.
3) Have you had severe back pain following a recent fall?
A fall may cause damage to your spine. Chances of injury increase if you
have osteoporosis.
4) Have you had significant back pain lasting for more than 3 weeks?
Often, pain will go away with basic treatment. However, if your pain
persists you should consult a spine doctor.
5) Have you had back pain that becomes worse when you rest, or wakes you
up at night?
If this is accompanied by a fever, it may be a sign that there is an infection
or other problem.
6) Do you have persistent bladder of bowel problems?
Bladder and bowel problems may be due to many causes, but some spine
problems may cause these symptoms.
7) Do you get numbness or weakness in your legs while walking?
These problems can be caused by a narrowing of the spinal canal. This is
called spinal stenosis.
7) Sleeping
Sleeping on your back puts 55 lbs. of
pressure on your back. Putting a couple