Back pain: prevention

The spine works all day every day, taking on the stress of the work and play we do. The back gives support while standing, bending, sitting, and sleeping. Back pain and back injury may occur if a person is out of shape or under stress.

A healthy spine has three natural curves that form a gentle "S" shape. These curves are:

• cervical, the curve inward at your neck

• thoracic, the curve outward in the middle and

• lumbar, the curve inward in the low back

When these curves are in their proper position, the ears will be in a straight line with the shoulders and hips. Strong and flexible muscles are necessary to maintain this balance. A healthy back requires good posture, strong flexible muscles, correct lifting and moving techniques, a healthy body weight, and a positive attitude about home and work.

Tips for a healthy back:

• Place a pillow under the knees when sleeping on your back or between the knees when sleeping on your side.
• Avoid sitting for long periods. Get up and walk around often. A lumbar support for the lower curve of the back is essential. A small pillow can be used for this. * If standing for a long time, place one foot on a stool.
• Plan the day's tasks so that sitting and standing tasks can be alternated.
• Learn how to correctly lift, reach, push, and pull. Let the legs do most of the lifting by bending the knees and keeping the back straight. Hold items close to the body even when they are not heavy.
• Exercise regularly.
• Relaxation exercises can relieve physical and emotional stress.
• Since smoking contributes to back problems, do not smoke.
• Perform daily back exercises to strengthen and improve the flexibility of the spine. A physical therapist or certified exercise specialist can help design the right routine for your back.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIL File BACK4196.rf2 VRS# 4196 Data Version 7.0 Copyright 1999-2000, 2003 McKesson Health Solutions LLC. All rights reserved.