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Save Your Back

Posted: Oct. 1, 2006

Keep these tips in mind to take good care of your back:

Keep active
Low-impact exercises, such as speed walking, swimming or stationary bike riding, done 30 minutes a day can increase muscle strength and flexibility. Yoga also can help stretch and strengthen muscles and improve posture.

No slouching
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.

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

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.

Shoes matter
Wear comfortable, low-heeled shoes.

Sleep right
Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.

How to lift
Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.

Diet dos
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.

No smoking
If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.


Source: National Institute of Neurological Disorders and Stroke

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