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Maintaining a Healthy Back and Preventing Injuries

Q. How can I maintain an healthy back and potentially prevent injuries from occuring?

A. Following any period of prolonged inactivity you can be placed at risk for injury to any portion of your spine or extremities. It is always advisable to start slow and incorporate aerobic reconditioning, flexibility and general muscle strengthening in any exercise program.

Here are some quick tips to a healthier back:

• Always stretch before your exercise program or prior to performing any strenuous physical activity. Do not slouch when standing or sitting, particularly for any prolonged period.
  
  
• When working at home or at the office make sure your work station is at a comfortable height or ergonomically adjusted specifically for you. Always sit in a chair with a good lumbar support.
  
  
• Do not attempt to lift objects that are too heavy for you. Always lift with your knees while simultaneously pulling in your stomach muscles or trying to move your belly button toward your back.
  
  
• Always maintain proper nutrition and diet to reduce or prevent excessive weight, particularly around the abdomen. A large pendulous abdomen will place excessive mechanical strain on the low back.
  
  
• If you smoke, quit. Research shows that smokers have a higher rate of low back pain than nonsmokers. Smoking reduces blood flow to the lower spine and results in premature degeneration of the spine.
  
  
• Remember, low back pain is very common particularly in middle age. Try not to worry since 90-95% of the time your back pain will improve within a few days or possibly a few weeks.