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Keys to a Healthy Back

Member Newsletter - Issue 3, 2011

Stretching

Stretching is frequently overlooked but is extremely valuable for building a strong and flexible core (the muscles of the abdomen and middle to low back) which supports and protects the back. Everyone has the ability to incorporate a few stretches into their daily routine to stretch, and warm up their muscles. By using stretching exercises your back will become more resilient to harm and better able to perform daily routines. For ideas on exercises to strengthen your back, visit uwhealth.org.

Core Strengthening/Stabilization

Strong stomach, back, and leg muscles also better support your spine, reducing pressure on your spinal discs. This may help prevent disc injury. The key to core stabilization is learning to use the deep muscles of your torso. There are several muscles involved and it's more important that you do core stabilization activities well rather than do a lot of them. So contact an exercise physiologist or physical therapist to be sure you are doing them correctly. The exercises don’t require any equipment just a little time. More information on these exercises is available through Healthwise.

Weight Management

Being just 20% over ideal weight can place a strain on your spine and back muscles. By maintaining a healthy weight you avoid placing extra strain on your back muscles. Belly fat especially places an added strain to low back muscles. For more information on how to manage your weight to reduce back pain, visit uwhealth.org.

Smoking and Back Pain

People who smoke are more likely to suffer from back pain than those who don’t smoke.* This is due to nicotine and other chemicals in tobacco smoke that keep the spinal discs from getting all the blood and nutrients they need. The discs cushion the bones of your spine and provide support for everyday wear and tear. Smoking therefore makes injury and strain more likely. Smoking can also lead to osteoporosis. Over time bones begin to degenerate because they don’t receive the nutrients they need. For more information on how to quit, see the topic Quitting Smoking in Health Topics.
*Take Control, Live Better, Healthwise 2011

Proper Lifting, Sitting and Standing

It is important to be aware of how you care for your back when bending and lifting as well as how you sit and stand. Many jobs require employees to sit or stand for long periods of time or lift heavy objects frequently. Therefore make sure you use proper techniques for these activities. Using good body mechanics may mean having a small stool for elevating your legs at the desk or placing a foot up if standing for long periods of time. If you sit for long periods, consider rolling up a towel or use a small pillow to support your lower back against the chair.

When Back Pain Strikes

There are precautions to make sure you do not further injure your back; however, movement helps your muscles stay strong and limber. Staying in bed for more than one or two days can make your problem worse. Try these tips instead:

For the first day or two take it easy.
As soon as possible, get back to your normal daily life and activities.
Avoid or change activities that cause pain such as bending, lifting, or reaching as these movements put extra strain on your back.

Most people will suffer from some sort of back pain at least once in their lives. Taking the initiative to lower the risk can help ensure that it does not turn into chronic pain. By following and sharing a few general guidelines you can dictate back health. If you have a plan and avoid making some common errors you may be able to reduce your chances of injuring your back by following these steps:

Stop yourself before picking up any object.
Plan in your head the best way to lift the object. This could mean asking for help from one or more people.
Lift and move the object carefully.

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Avoid these common lifting mistakes

Never allow your back to curve forward, rounding your shoulders, while gripping an object. Keep your back straight and use your leg/thighs to do the work.
Never bend at the hips with your legs straight when grabbing and lifting any object(s). Bend your knees with your back straight, into a squatting position, and use your legs and thighs to do the work.
Don’t twist your back while lifting or setting an object down. Move your feet to position yourself so your feet are pointed toward where the object is as you pick it up and then move them again so your toes point to where the object needs to go before you place it down.
Don’t hold an object far away from the body. Keep the object in close to your torso so your muscles can work together.
Never try to lift an object that you know is too heavy to lift by yourself; ask for help.

Proper stretching before and after exercise

Always warm up first. Never stretch cold muscles. Always do mild aerobic activities like walking or marching in place or jumping jacks to get the blood to the muscles.
Do dynamic stretches not static. Dynamic stretching is slow controlled movements where static stretching is holding a muscle position in place. Dynamic stretches consist of neck and arm rotations, hip rotations and movements like bent knee toe touches, raising your arms over your head and reaching for the ceiling.
Do your static stretches after your workout or competition. This is when you want to lengthen your muscles and improve your flexibility. Hold static stretches for 30 seconds.
Stretching should never hurt. When doing dynamic stretching you should not feel any pain. You should start off slow and then progress to lengthening the muscle more. When doing static stretches you should feel the stretch but not to the point of pain. If you feel like something is going to pull, you’re stretching too hard.
Stretch to relieve stress. Chronically stressed muscles in the neck and back can set you up for chronic pain or injury. Light stretching can provide relief to the muscles as well as mental well-being.