Keep Your Back Strong After Back Trouble

Even if you've had back trouble, you can have a strong back. If you take care of your back, it's more likely to carry you through the day with few complaints. Here are some guidelines for strengthening this important part of your body:

• Maintain good posture. Your spine is built to be straight. Slouching strains your back.

• Choose the right chair. Sit in a chair that supports your lower back. If you don't have a supportive chair, place a small pillow or rolled-up towel against the curve in your lower back.

• Exercise. Strong back muscles can reduce your risk for injury. Strong arms, legs and abdominal muscles can reduce the work your back has to do. Aerobic exercise, such as walking or biking, increases the flow of blood and oxygen to your back muscles. Choose your exercises carefully. For example, running may not be good for a weak back. Swimming and water aerobics support your back while you exercise. Walking is also a good choice. If you've had a serious back injury, you should talk with your doctor before you start exercising regularly.

• Maintain a healthy weight. This will lessen the strain on your back. Your doctor can tell you if you need to lose weight.

• Learn how to lift properly. When you bend to pick something up -- even a child -- bend at your knees and keep your back straight. You may have to squat or kneel. This puts the stress on your legs, which are stronger than your back. When you pick up an object and carry it, hold it close to your body. The farther it is from the middle of your body, the more it strains your back.

• Pay attention to pain or twinges. If you feel back pain during an activity, stop and rest. Your body may be trying to prevent you from harming your back.

• Stop smoking.