Low back pain is one of the most common conditions in the United States, affecting four out of five Americans during their lifetimes. The pain can range from a dull, annoying ache to absolute agony.

Healthy body, healthy back

Improving and maintaining your overall health benefits your back, too! Eat nutritious food, get enough rest and exercise on a regular basis. Maintaining proper body weight can reduce the stress on your back.

Good posture

Take note of your posture throughout your day. Whether you’re walking, sitting at a desk or brushing your teeth, slouching strains your back. A poor sleeping posture can also create back stress. Try sleeping on your side with your knees bent, or on your back with a pillow under your knees.

Strong muscles

When it comes to back pain, the best treatment is prevention. Strong abdominal muscles help protect your spine. Strong hips and legs make proper lifting easier. Regular exercise can improve overall fitness and lower the likelihood of back problems and injury.

If your doctor approves, get into a daily routine of flexibility exercises and strength training for your core muscles. The core muscles surround your midsection, support spine and torso movement, and coordinate limb motion. Strong core muscles improve posture, balance and stability. They can also minimize back and neck pain.

Yoga and Pilates classes offer good core workouts. Each uses the body as its own form of resistance. Swimming, walking, or bike riding may be good options if you have trouble doing certain other exercises. Always check with your doctor before you increase your activity level, and ask him or her what exercises would be best for you.

Need a lift?

Follow these tips every time you lift:

• Lift only what you can handle
• Plan ahead—don’t lift in a hurry
• Stand close to what you’re lifting
• Bend at the knees, not the waist
• Tighten your stomach muscles
• Keep your back straight
• Lift with your legs
• Avoid twisting or reaching
• If your back hurts, stop and rest

When to call your doctor

Call your doctor if your low back pain doesn’t seem to be getting better, or if you’re pregnant. Seek immediate medical attention if:

• Your pain is due to a fall or blow to your back
• You have numbness or tingling in your arms, legs, hands or feet
• You have sudden loss of bladder control
• You have pain and fever, nausea or vomiting

Sources:

• American Academy of Orthopedic Surgeons, Back Pain Fact Sheet
• Sterner DD. Avoiding back injury. RN 2008;71 (4) 2008
• North American Spine Society, Exercise for a Healthy Back

Other Resources:

• America Heart Association Start! Walking for a Healthy Lifestyle: http://startwalkingnow.org
• CDC Physical Activity For Everyone: http:www.cdc.gov/physicalactivity/everyone/
• NIH Walking: A Step in the Right Direction:
• http://win.niddk.nih.gov/publications/walking.htm
• Supercharge Your Life with Exercise: http:www.helpguide.org/life/exercise.htm

This content is for informational purposed only. It does not diagnose problems or recommend specific treatment, and is not a substitute for your doctor’s care.