Preventing Low Back Pain

You probably don't even think about your back-unless it hurts. Fortunately, a sore back will often settle down or improve on its own within a month to six weeks. But with a little care and attention, you may be able to avoid an aching back in the first place.Your back is a balanced network of bones, muscles, ligaments, tendons and nerves. All of these work together to balance and bear the weight of your body and whatever you happen to be carrying.
Within this this network is a series of curves- in your neck, upper back and lower back. These curves help absorb the impact of day-to-day living. Of the three curves, the lower back (lumbar spine) is the most common site of pain. Any number of things may contribute to lower back pain, including poor muscle tone, excess weight ( especially around your middle ) and improper or heavy lifting.
In addition, poor posture and sitting or standing in one position for a long time puts extra stress on your back. To help prevent back pain you need to combine aerobic exercise, muscle strenght and flexibility, and proper baody mechanics.

Aerobic Exercise. Regular, daily aerobic activities that don't strain or jolt your back are often recommended for back care. These exercise can increase strenght and endurance in your lower back, allowing your muscles to function better. Appropriate activities might include walking, swimming or biking. Talk with your doctor about what activity might be best for you.

Muscle strenght and flexibility. Conditioned abdominal and back muscles work together like a natural corset for your back. Flexibility in your your hips and upper legs allows for proper pelvic bone allignment, which directly affects how your back feels.

Hamstring stretch- Sit on a firm bed. Keeping your back straight, slowly bend forward ( do not bounce ) at your hips until you feel a gentle pull in the muscles under your thigh. Hold for 30 seconds. Repeat four times with each leg.

Maintain a neutral pelvic position- Ideally, the top of your hip should be level. Stand with your feet hip-width apart, knees slightly bent. Gently tighten and pull in your abdominal muscles while slightly tucking under buttocks muscles.

Bridging- This strengthens abdominal, buttocks and lower back muscles. Tighten your abdominal muscles and slowly raise your hips as afr as you can without dis comfort. Hold for 10 to 30 seconds and repeat three times. Gradually increase the time as you improve.

Knee-to-chest stretch- Lie on a firm surface with your hips and knees bent and feet flat on the surface. Pull your left knee toward your chest with both hands. Hold for 30 seconds. Repeat four times with each leg.

Proper body mechanics.
Stand- Maintain a neutral position. If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back.

Sit- Choose a seat with good lower back support, or place a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level.

Lift- Let your legs do the work. Move straight up and down. keep your back straight and bend only at the knees. Hold the load close to your body. Never lift and twist simultaneously.

Sleep- When you sleep, give your spine a rest, too. Lie on your side with a pillow between your bent knees, or lie on yout back with a pillow under your knees. Following these simple precautions can help your back do its job- perhaps with- out reminding you it's even there.