Back Health

Four Steps for a Healthy Back

Step 1: Exercise Regularly. Physical activity helps keep your back muscles sturdy, and exercises that increase balance and strength (like Yoga or TaiChi) can lower your risk of falling and injuring your back.

Step 2: Eating Habits. Try foods that help keep your spine and other bones strong, like dairy products and green leafy veggies that are high in calcium and vitamin D.

Step 3: Maintain or Lose Weight. Having a healthy weight helps avoid putting unnecessary stress and strain on your back.

Step 4: Practice Good Posture. Stand up straight and support your back properly. Do this when you lift something, too. Don't bend over to lift; use your legs and hips to help support the object's weight.

Back Up Your Back

Whether you do daily heavy lifting or lift something occasionally, good techniques can be all that stands between you and a serious back injury. Try these basic lifting rules.

• Squat to lift and lower objects. Don't bend at your waist.
• Keep your low back tucked forward while bending over.
• Hold the object as close to you as possible.
• Bow you back in and rise up with your head first.
• If you must turn, do so with your feet, not your body.
• Avoid jerking or twisting.
• Put the object down by keeping your low back bowed in.
• Keep your feet apart and staggered rather than side-by-side.
• Wear shoes with non-slip soles.

Help Your Back by Reducing Stress

When you are under stress, your muscles tense up, and this can increase your chance of a back injury. Plus, the more stressed out you become, the lower your pain tolerance becomes, so you can really begin to feel the effects. Try to lower your stress, both on the job and at home. Look for ways to relieve tension, like deep breathing exercises or walking during your breaks at work.

Sources: Mayo Clinic; Office of Environmental Health & Safety; and National Institute of Arthritis and Musculoskeletal & Skin Diseases