A regimen of low-impact exercises is important for keeping your back healthy. Speed walking, swimming, or stationary bike riding 30 minutes daily can increase muscle strength and flexibility. Yoga also can help stretch and strengthen muscles and improve posture. Consult a physician for a list of low-impact, age-appropriate exercises that are specifically targeted to strengthening lower back and abdominal muscles.
- Always stretch before exercise or other strenuous physical activity.
- Don’t slouch when standing or sitting. The lower back can support a person’s weight most easily when the curvature is reduced. When standing, keep your weight balanced on your feet.
- At home or work, make sure work surfaces are at a comfortable height.
- Sit in a chair with good lumbar support and proper position and height for the task. Keep 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 the back can provide some lumbar support. During prolonged periods of sitting, elevate feet on a low stool or a stack of books.
- Wear comfortable, low-heeled shoes.
- Sleeping on one’s side with the knees drawn up in a fetal position can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine. Always sleep on a firm surface.
- Don’t try to lift objects that are too heavy. Lift from the knees, pull the stomach muscles in, and keep the head down and in line with a straight back. When lifting, keep objects close to the body. Do not twist when lifting.
- Maintain proper nutrition and diet to reduce and prevent excessive weight gain, 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.
- Quit smoking. Smoking reduces blood flow to the lower spine, which can contribute to spinal disc degeneration. Smoking also increases the risk of osteoporosis and impedes healing. Coughing due to heavy smoking also may cause back pain.
The Spine Center at The Orthopaedic Group, P. C.
For more information regarding back pain or the treatment of back pain, contact our experts in The Spine Center at The Orthopaedic Group, P.C by calling (251) 476-5050. The Orthopaedic Group, P.C., is the largest private orthopaedic practice in the area and provides care at 10 convenient locations throughout Alabama. The practice’s fellowship-trained physicians are devoted to providing specialized care for nearly all bone, joint and muscle injuries and conditions of the body, including: shoulder, hand and upper extremity, spine, hip, knee, foot and ankle and sports medicine.
Excerpt from the Low Back Pain Fact Sheet.