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Title: Ten Tips For a Healthy Back

Author: Lanny Schaffer, Ph.D

Article:
We don't often think about our backs until they start to hurt.
Back pain is one of the most common medical complaints in the
country. Following are ten tips to prevent and maintain a
healthy back:

1)LIFT HEAVY ITEMS CORRECTLY. Proper lifting technique involves
standing close to the object with your feet apart. Squat down
keeping the back in proper alignment (do not hunch or bend at
the waist). As you lift contract your abs and push with your
legs.

2)REMAIN FLEXIBLE. Tight hamstrings and a limited range of
motion in the trunk can increase your risk of back injury or
make existing back pain worse. Certain exercises such as yoga,
tai chi and Pilates may help back pain by increasing flexibility
and tension. Specific static stretch's may help too.

3)MAINTAIN A HEALTHY BODY BODYWEIGHT. Excess weight takes a toll
on the whole body and the back is no exception. Try carrying a
25 lb pack on your back and I think you'll understand how excess
weight can affect back pain and back injury.

4)SUPPORT THE LOWER BACK WHEN SITTING. Use a pillow or rolled
towel and slip it behind your lower back while sitting. Every 30
minutes remove the support to give you a change of position. If
you've been sitting for a long period of time, don't just jump
up and move. Get up slowly and walk around to give your back a
break.

5)STRENGTHEN THE ABDOMINAL, BACK AND CORE MUSCLES. First, you
need to strengthen the abs and lower back. Then you need to
strengthen the rest of the core The core is made up of many more
muscles than the abs and back. A strong core will protect your
back and make all your other activities easier to perform.

6)MAINTAIN GOOD POSTURE. Improper body alignment plays a strong
role in causing back pain due to the pressure it puts on the
discs and the strain it places on the muscles, joints and
ligaments. When you have good posture your body moves in
alignment and back pain and injury are reduced.

7)WARM-UP BEFORE ACTIVITY. Cold muscles and cold joints put any
muscle or joint at risk for injury. Take time to warm-up, and
you'll reduce the risk of back pain and injury.

8)STRENGTHEN THE LEG MUSCLES. Along with the core muscles, the
lower body plays an important role in assisting good posture and
body mechanics. Strong leg muscles will also take some of the
burden off your back when you are lifting heavy objects.

9)REDUCE STRESS. Stress increases tension in all our muscles
including the back. This tension can cause pain. Take some time
to do a little relaxation work to let that tension dissipate or
try a yoga, Pilates or tai chi class.

10)CHECK OUT YOUR MATTRESS. Because we spend a good time in bed
a good mattress is a good investment. An ill fitting mattress
most certainly can cause back pain

Back pain is indeed one of the most common medical conditions in
this country. The good news is that, in many cases, back pain
can be prevented. If you suffer from back pain, make it a point
to try each of these ten tips a day and soon your back pain will
show significant improvement.

About the author:
Dr. Lanny Schaffer is an Exercise Physiologist and the President
of the The International Fitness Academy. For more specialized
training and injury techniques go to <a
href="http//:www.aerobic-exercise-coach.com">http//:www.aerobic-e
xercise-coach.com</a>

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