Here are some tips to keep your back healthy, strong, and pain-free:
General/Daily Tips:
- Learn good posture and use it.
- Place sticky notes or use computer reminders to help you remember to check your posture throughout the day.
- Exercise regularly.
- Always warm up before and cool down properly when you exercise.
- Stretch regularly.
- Invest in a session with a certified personal trainer to help you set up a fitness program.
- Wear proper footwear and other gear appropriate for your chosen exercise or sport.
- Maintain a healthy weight.
- Talk to your doctor before beginning an exercise program if you have back pain, are overweight, sedentary or have any other health concerns.
- If you stand all day or for an extended period of time, place one foot on a small stool or box; alternate feet periodically.
- Remember to use good posture when standing in line, doing dishes, shopping, etc.
- Remember to use good posture when doing things close to the ground like gardening, cleaning, fixing things, etc.
- Clean out your shoulder bag to lighten the load, or switch to a handbag.
- Use a soft pillow that yields to the weight of your head for a comfortable neck position while sleeping.
- Learn to reduce stress in your daily life.
- Strengthen your postural support muscles with workouts like IMX Pilates.
Work Tips:
- Move around and change your standing/sitting position frequently.
- Learn how to sit with good posture.
- Find a good, supportive desk chair.
- Adjust your chair so your feet are on the floor or get a footrest.
- Set up an ergonomically correct workstation.
- Place your telephone and other items within easy reach.
- Lower your keyboard and mouse to waist height.
- Take frequent breaks to get up, walk around, and stretch.
- Use a headset instead of holding your phone between your shoulder and ear.
- Wear sensible heels, especially if you are on your feet a lot.
- Use a pillow or rolled up towel for lumbar support at your desk and in your car.
- Use wheels instead of carrying heavy briefcases and computers over your shoulder.
Lifting Tips:
- Break up big loads of bags of boxes – you don’t need to carry it all at once.
- Or, use your wheels to carry large loads.
- Know your limits – how far can you safely bend and how much can you safely lift?
- Ask for help – you don’t need to lift and move everything by yourself.
- Place your feet shoulder width apart, stick your tail out behind you, and bend from your hips and knees to pick things up.
- Keep your head and chest lifted, spine neutral as you lift.
- You can lower down to one knee if you need bend all the way to the floor.
- Push down into the floor as you straighten your legs to make your leg muscles do the lifting.
- Don’t twist to lift or lower you load; turn your entire body to face the object instead.
- Carry the load close to your body.
- Push heavy furniture and boxes rather than pulling them.
- When pushing, keep your head and chest lifted and lean your whole body rather than bending from the waist.
- Keep your arms close in to your body and use your body weight to help you push; don’t rely on just your arms to push.
- Use one arm for support when leaning and reaching over or into something like the trunk of your car, a large box, the bathtub, etc.
- If you can easily lift an object with one arm, you can always use the other to help support your back.
What to do if you experience back pain?
- Apply an icepack wrapped in a towel to the area where you feel the pain.
- Keep the ice on the injured area for 15 to 20 minutes, then remove it for at least an hour.
- Repeat the ice treatment three or four times throughout the day.
- While icing and resting your back, lie on the floor or other firm surface with your legs slightly elevated, knees bent.
- Gently move and stretch your muscles to keep them from tightening up further.
- Avoid stressful, strenuous activity as well as the action that caused your injury.
- After 48 hours, begin alternating heat with the cold treatments to relax your muscles. Use a warm bath, warm pack, or heating pad; avoid extreme heat to prevent burns.
- If it is safe for you do so, take an over-the-counter anti-inflammatory (NSAID) medication. Consult with your physician or pharmacist if you are not sure what is safe for you.
Seek medical attention if:
- You have severe back pain.
- Your back pain has persisted more than 72 hours.
- Your back pain is getting progressively worse.
- You hear a tearing or popping noise with your back pain.
- You have radiating pain or numbness in one or both legs.
- You have fallen or sustained an injury to your back that causes severe or shooting pain.
- You cannot move after a fall or other injury.
By Elyse McNergney, MA, M.Ed, Founder of IMX
IM=X® Pilates, Inc.
265 Madison Avenue, 2nd Floor
New York, NY 10016 | 800.IMX.1336
www.imxpilatesstudio.com | www.imxpilates.com | www.imxpilates.net
References
Hagen, P.T., ed. Guide to Self-Care, second edition. Mayo Clinic: 1999.
Jordan, P., ed. Fitness: Theory & Practice, second edition. Aerobics and Fitness Association of America: 1995.