Minimizing Back Pain

Submitted by Jean Hardy

Seeing that 60 to 90 percent of all Americans will suffer back pain at some point in their lives, an article from Tufts University Health & Nutrition Letter tells of how to prevent back pain as well as get over it.

Lift properly. Movement should be straight up and down. By keeping the back straight and bending only at the knees, you shift the burden of an object's weight to the legs. Be sure to carry heavy objects close to your body at waist level.

Practice good posture. Don't slouch while sitting. Sit with your knees slightly bent and the back arched. Make sure to take frequent stretching breaks if sitting for long periods as it will take pressure off any one area.

Sleep in a back-friendly position. Sleep flat on your back with a pillow under your knees, or sleep on your side with your knees slightly bent and a pillow between your legs. That keeps the shoulders better aligned with the hips.

Exercise. A sedentary lifestyle is a strong predictor of back pain. Being in good shape as a result of regular aerobic activity such as walking or swimming plays a major role in reducing the risk of back injury.

Increase the strength and flexibility of all the muscles in the trunk, including those in the abdomen. The spine is like scaffolding that depends on support from all sides, not just from behind. The stomach crunch is great for tightening the abdominals, the muscles referred to as the front of the back. For the lower back, do modified push-ups. To benefit your whole back, try the cat stretch. (Kneel on the floor with your arms stretched and your plans flat, directly below you shoulders. Keep you knees hip-width apart. Slowly lift your right leg, knees still bent, so that your thigh is raised a little bit higher than your trunk. The bottom of your foot should be facing the ceiling. Hold for a moment, breathing normally as you feel the contraction in your lower back and buttocks, then slowly return to the starting position. Repeat with the other leg.

Faculty/Staff Bulletin--July 2, 1998