Suggestions for Maintaining a Health Back

Maintain Proper Spinal Posture - Be conscious of how you sit. Prolonged bad posture is directly related to mechanical low back and neck pain.

Exercise Regularly – Even walking can be beneficial for your back. Exercise also helps sustain optimal body weight which is a big factor in back pain.

Stretch your Leg and Back muscles – Stretching regularly helps your muscles loosen up and can prevent injuries.

Eat well – No, an all vegetable diet won’t prevent back pain, but a balanced diet rich with vitamins and minerals allows the body to repair itself and facilitates a healthy back.

Use Proper Lifting Techniques – Lifting incorrectly can lead to serious back conditions and pain. (See Do's and Don'ts below)

Look into a Good Chair, Pillow and Mattress - You spend the majority of your time using these necessities so it’s important that they assist in proper spinal posture.

Visit your Chiropractor for Regular Spinal Check-Ups – Regular adjustments can help prevent pain and injuries from re-occurring.

The Do's and Do Not's of Bending and Lifting

Do Not

• Don't lift things when your feet are too close together. If your feet are closer than shoulder width you'll have poor leverage, you'll be unstable, and you'll have a tendency to round your back.
   
• Don't lift with your knees and hips straight and your lower back rounded. This is the most common and stressful bad lifting move. Twisting the trunk during this bad move compounds the problem.
   
• Don't tense and arch the neck when lifting. This crams your neck joints together and causes pain especially if maintained for a long period of time.
   
• Don't lift and/or carry an unbalanced load.
   
• Don't lift and bend too much in a short period of time.
   
• Don't lift objects that are too heavy for you.
   
• Don't lift heavy objects directly following a sustained period of sitting, especially if you have been slouching.
   
• Don't lift things overhead with your neck and back arched, if possible.

Do

• Do place your feet and knees at least shoulder width apart or front to back in a wide-step position. This will help you bend at the hips, keeping your back relatively straight and stress free.
   
• Do lean over or squat with the chest and buttocks sticking out. If you do this correctly, your back will be flat and your neck will balance in a relaxed neutral position.
   
• Do take weight off one or both arms if possible. When you squat down or push back up, use your hand or elbow as support on your thigh or any available structure. This takes some of the compression and strain off of the lower back.
   
• Do balance your load on either side if possible, or switch sides so that both sides are equally stressed.
   
• Do level the pelvis or tuck in your buttocks and suck in your abdomen, when reaching or lifting overhead. Keep your chest up and use a step stool to keep the low back and neck in neutral alignment.
   
• Do walk around and use backward-bending and/or stomach-lying positions before or after bending or heavy lifting, especially if you've been sitting for a while.