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Home >> Educational Resources >> Preventing Back Pain

Preventing Back Pain

Once you have back, or neck pain, you are four times as likely to have a recurrence. That is why prevention is essential to your long term recovery. One of the best ways to avoid back pain is through exercise and stretching. Two good recommendations for back pain are low-impact aerobics such as walking or swimming. Remember to always avoid exercises that cause sharp pain. Stretching is also easy to incorporate into the daily routine. Stretch in front of the television to improve your flexibility.

Specific Ways To Prevent Back Injuries

Avoid sitting for long periods as the spine likes movement.

Anything that puts the spine in a static position creates stress and that can cause back and neck pain. Once an hour, stand, walk around, bend, arch backward gently, and twist. Doing so at regular intervals will lengthen the time you can sit comfortably. Also, get an ergonomically designed chair or an orthopedic insert to support your spine – especially if your job involves long periods of sitting. Or roll up a towel and place it behind your low back.

Find a comfortable way to stand.

Prolonged standing can also strain the back. If you have to stand for long periods, prop one foot on a small stool or telephone book to decrease stress in the low back. Alternate with the other foot. Every half hour, bend over and touch your toes with your knees slightly bent or do some of the stretching exercises shown in this Internet site. This will help loosen muscles, ligaments and joints.
        

Also Important to Remember

Plane rides

It helps to raise your feet on a briefcase or a bag under the seat in front of you. Ask for a pillow to place behind your low back to improve lumbar support. It is important to get up frequently, walk to the bathroom and back, whenever possible. Avoid hour-long-periods in your seat.

The best sleeping position

Avoid sleeping on your stomach because that arches your back and puts pressure on your spine. Instead, lie on your back with a small pillow tucked under your knees. This position unloads the spine. An alternate position is to lie on your side with a pillow between your knees. If you like sleeping on your stomach, place a soft, flat pillow under your stomach to eliminate some of the arch that can stress your back.

Mattress considerations

It is important to sleep on a mattress with good back support, whether it is a conventional mattress or waterbed. Older waterbeds were mushy and provided little support. Now you can buy waterbeds that allow you to adjust the firmness. A good mattress should relate to your body shape. Generally, go with what feels comfortable to you.

Need More Information?

Click here to go to resource books on spine problems (new window will open).

Informative resource books regarding back and neck pain are available. Find out what causes back pain, what causes neck pain, and when to see a doctor.