Basic Back Care

If you're like most adults, you've probably suffered from temporary back pain, but chances are it could have been avoided.

By exercising regularly, maintaining a healthy weight, and lifting properly, most people can prevent back pain.

Besides maintaining a healthy weight, one of the most important steps you can take to reduce the risk for back pain is to perform a stretching/flexibility workout every morning. Gently warming up before and stretching after working out also is important.

Other tips for back exercises:

• Do exercises that stretch and strengthen your abdominal muscles and the muscles of your spine. Keeping these muscles strong helps you to maintain good posture and prevent back problems.

• If you have difficulty stretching because your muscles feel tight, warm them up by taking a warm shower or bath ahead of time.

• Lie on a rug or mat, not the bare floor.

• Wear loose, comfortable clothing that allows you to move.

• Kick your shoes off.

• If you feel pain, discontinue that exercise until you have talked with your health care provider.

Be sure to talk with your provider before starting back exercises. Your provider or a physical therapist can work with you to set up an exercise program. Start slowly and advance gradually when starting a new sport or exercise routine.

Safe lifting

• Don't overestimate your strength and try to lift objects too heavy for you.

• Take it slow. Avoid jerky movements.

• Keep your feet shoulder-width apart to give yourself a stable base of support.

• Bend at your knees (never at the waist), pull in your stomach muscles, and keep your back straight.

• Position the weight close to your body, not at arm's length.

• Don't twist. If you need to change direction, point your toes to the new direction and pivot.

• Get help if the object is too heavy or awkward.

Safe sitting

• Avoid sitting for a long period of time without a break. If you must sit all day, get up and stretch every 60 minutes.

• Set up your workstation to avoid stress on your back by adjusting your chair height so you can reach your computer keyboard without stressing your back or shoulders.

• Use a lumbar support and adjust your chair so your knees are level or a little higher than your hips.

Safe playing

• Be sure to warm up your back before playing by walking or jogging for five minutes or so. Cool down afterward by walking and doing some simple stretches.

• Be aware that competition adds stress to your muscles. When playing in a tournament, remember to stay loose, and walk around between sets or games to relax.