2. Keep your level of body fat at a minimum. By shedding extra pounds, you can reduce the load that your spine must carry around and your back muscles must support. As a result, you reduce the stress your back must handle. Women’s BMI Calculator Men’s BMI Calculator My Pyramid Worksheet
3. Engage in a properly designed exercise program. A sound exercise program for the back includes exercises to stretch and strengthen back muscles (particularly the extensor muscles) and the muscles supporting the back. This may require physical therapy and/or occupational therapy.
4. Maintain good posture while standing. Remember that good posture begins with your head and your pelvis—get them properly aligned and the rest of your body will fall into line. If you must stand for an extended period of time, don’t stand in the same position for too long.
5. Assume a proper position while sitting. The best position is one in which you keep your knees level with your hips and your feet flat on the floor.
6. Sit only in chairs that minimize the stress on your back. The chair should have armrests, because the support provided by arm rests helps to ease the load on your spine. The chair should also be adjustable in height so that you can obtain the proper sitting position. Most recliners do NOT support your back and may aggravate back conditions. In addition, those with levers for the footrest may cause a twisting force on the spine.
7. Maintain proper body mechanics while traveling by car. Put a pillow or a rolled up towel behind your back to support it. If you have to be in the car for an extended period of time, stop every hour or so and get out to stretch and walk around. If you’re driving, put your car seat into a comfortable position as far forward as possible so that you can avoid overreaching for the pedals.
8. Keep your abdominal muscles in top condition. Also known as your “anterior back muscle,” your abdominal muscles play an important role in supporting your back. A protruding stomach often leads to lordosis (sway back), a condition that places considerable stress on the posterior parts of your spine.
9. Wear comfortable shoes. Comfortable orthopaedically sound shoes make it easier for you to maintain proper posture and minimize undue stress on your back.
10. Adhere to proper lifting techniques. Stand close to the object you are lifting, with your feet apart. Bend your knees, keeping your back as straight as possible. Tighten your stomach muscles before you lift. Lift with your legs—not your back. Hold the lifted object close to your body.
11. Reducing stress and learning to cope can help reduce back pain. This may require the assistance of a counselor or therapist.
12. Use your pain medication judiciously and do NOT overmedicate.
