How to Prevent a Bad Back

When 39-year-old Steve Johnson stretched to receive a low volley while playing tennis, he suddenly collapsed on the court and had to be carried out. He said later, "The pain was excruciating." He discovered that he had injured his back.

Like Steve, practically everybody experiences a back problem at some time or the other in their lives. It could be due to a herniated spinal disc, or a strained ligament or muscle. The single incident that people think was responsible for the back injury is usually not the actual cause of the problem. Back strains are usually caused due to the cumulative effects that occur over the years, with one single event proving to be the last straw.

Fortunately, there are many things that one can do in order to prevent the development of a bad back:

Lift Correctly: Correct lifting technique involves sparing your back and using your legs. When you lift an object from the floor, first bend your knees, tightening the muscles in the abdomen, squatting and picking up the object, and then coming up by keeping the object you are lifting near your body and your back straight. Never lift anything by bending over. Also, while lifting, do not twist your body.

Sit Correctly: Use chairs that have low-back support or straight backs. While sitting, the knees should be slightly higher than the hips. You could use a stool to put your feet on or adjust the seat, in order to get this position. While turning, move your whole body, rather than twisting at the waist. While driving, move the seat forward and sit straight. This will prevent you from leaning forward in order to get access to the controls. You could also use a rolled towel or a small cushion placed behind your lower back in case you have sit or drive for a prolonged period of time.

Stand Correctly: If you need to stand for prolonged periods, you can relieve your lower back pressure by resting one foot on a low stool, switching the foot every 5-15 minutes. While standing, make sure to keep the ears, shoulders, and the hips aligned in a straight line, keeping your head up and pulling in your abdomen.

Sleep Correctly: Sleeping on your side, keeping your knees bent, is the best position to sleep in. You can support your neck by placing a pillow under your head. You could also place a pillow between the knees. In case you are in the habit of sleeping on your back, place a small pillow beneath your lower back and pillows under the knees. It is advisable not to sleep on your stomach, or if you do then it is recommended to place a pillow under the hips. The mattress you sleep on should be firm. Place a ½-inch thick plywood beneath the mattress in order to provide support, in case your mattress is soft.

Exercise the Back: There are certain exercises that can strengthen your back. For example, one of them involves gently stretching your back muscles. Lie down on your back, keeping your knees bent. Then, placing your hands under your lower back for support, raise your right knee slowly up to your chest, and hold for about 5 seconds. Then lower the leg back into position, relax for a few seconds, and then repeat with the left leg. Do 10 repetitions on each leg.

Apart from exercises that are specific for the back, it is also important to be active in other ways. Walking and swimming are excellent exercises that improve general fitness, which helps in preventing developing a bad back.