Navigation Links
Back Pain Prevention Should Start With a Plan
Date:11/24/2007

Traveling or just under stress, holiday period is perfect time to lighten your load

SATURDAY, Nov. 24 (HealthDay News) -- A 10-step plan to help you reduce body stress and prevent back pain, especially during the demanding holiday season, is outlined by the U.S. National Athletic Trainers' Association.

"The human body is an incredible machine that adapts to the stresses we give it every day. Stresses such as poor posture, unusual movement or activities, or even a sedentary lifestyle can lead to poor mechanics and pain. Disability from back pain is second only to the common cold as a cause of lost work time," certified athletic trainer Darrell Barnes of the St. Vincent Sports Performance Center in Indianapolis, Ind., said in a prepared statement.

Back pain affects 80 percent of adults at some point in their lives, according to the Arthritis Foundation. Each year, Americans pay about $24 billion for treatment of back pain, limited mobility and stiffness.

Here are 10 things you can do to prevent and reduce back pain:

  • Identify and correct body stresses such as poor posture, improper lifting techniques, or weak or tight muscles. Strengthen your back, learn proper lifting methods, carry lighter loads, and use luggage carts for heavy packages and suitcases.
  • Increase your muscle mobility by stretching or doing activities -- such as yoga, tai chi, swimming or pilates -- that help keep you limber.
  • Boost your strength by doing exercises that involve the whole body, especially the core muscles of the stomach, back, hips and pelvis. In addition, strengthening your legs and shoulders can help improve your ability to squat, lift and carry items without overworking or injuring your back.
  • Do aerobic exercise, like walking, swimming and running, for at least 20 minutes three times a week. This kind of exercise increases muscular endurance and cardiovascular fitness, improves blood flow to the spine, and helps reduce stress.
  • Practice good posture. If possible, don't sit for long periods of time. Get up every 15 to 30 minutes and move around or stretch. When you're seated, keep your hips and knees at right angles to one another and use a chair with adequate lumbar (lower back) support.
  • When standing, keep your head up, shoulders straight, chest forward and stomach tight. Don't stand in the same position for too long. Use your legs, not your back, when pushing or pulling heavy items.
  • Use proper lifting techniques. When lifting objects from a position below your waist, stand with a wide stance and a slight bend at your hips and knees. Tighten your stomach as you lift and keep your back as flat as possible -- don't arch or bend it. When carrying heavy items, keep them as close as possible to your body. Don't carry items on only one side of your body.
  • Sleep on a firm mattress and box spring that doesn't sag. Sleep in a position that allows you to maintain the natural curve in your back.
  • Warm up before exercise or sports. Increasing muscle temperature and mobility beforehand will reduce the risk of injury.
  • Maintain/adopt a healthy lifestyle. Obesity and smoking increase the incidence of back pain.

More information

The U.S. National Institutes of Health offers back pain prevention advice.



-- Robert Preidt



SOURCE: National Athletic Trainers' Association, news release, November 2007


'/>"/>
Copyright©2007 ScoutNews,LLC.
All rights reserved  

Related medicine news :

1. Breast cancer prevention practices vary across Canada
2. School-based overweight prevention program may cut risk of eating disorders among girls
3. Meth Project Advertisements Selected for National Prevention Campaign
4. SAVE Recognizes National Suicide Prevention Week
5. Partnership for a Drug-Free America and Colorado Springs Police Department Introduce Methamphetamine Prevention Program to Colorado Law Enforcement
6. MultiVu Video Feed: PUBLIC HEALTH EXPERTS CONVENE TO DISCUSS THE TREATMENT AND PREVENTION OF RABIES
7. Jump in Youth Suicide Prompts National Childrens Charity KidsPeace to Issue Tips on Prevention, Warning Signs
8. ABQAURP Announces Certificate Course in Medical Error Prevention
9. Scientists, physicians present latest findings in personalized cancer treatment and prevention
10. Experts Offer Tips on Lung Cancer Prevention
11. Updated GOLD report presents new understandings in diagnosis, treatment and prevention of COPD
Post Your Comments:
*Name:
*Comment:
*Email:
Related Image:
Back Pain Prevention Should Start With a Plan
(Date:10/13/2017)... ... October 13, 2017 , ... Dickinson ... offers insurance and financial preparation services, is providing an update on a charitable ... , Rock City Rescue is a locally recognized nonprofit that provides shelter and ...
(Date:10/13/2017)... (PRWEB) , ... October 13, 2017 , ... ... established the certification process to promote standards of excellence for the field of ... scheduled for March 22 – 25, 2018 in Orlando, Florida at the Omni ...
(Date:10/13/2017)... ... , ... Apple Rehab Shelton Lakes , which specializes in the delivery ... as part of a disaster drill on October 3rd. , Apple Rehab participated with ... Manager, as well as the Connecticut Long Term Care Mutual Aid Plan (LTC-MAP). ...
(Date:10/13/2017)... ... October 13, 2017 , ... Global Healthcare Management’s 4th Annual Kids Fun ... NJ. This free event, sponsored by Global Healthcare Management’s CEO, Jon Letko, is ... is geared towards children of all ages; it is a non-competitive, non-timed event, which ...
(Date:10/13/2017)... ... 2017 , ... “The Journey: From the Mountains to the Mission Field”: the ... in the Philippines. “The Journey: From the Mountains to the Mission Field” is the ... She has taught all ages and currently teaches a class of ladies at her ...
Breaking Medicine News(10 mins):
(Date:10/10/2017)... Oct. 10, 2017  NDS received FDA 510(k) clearance in May ... battery-powered display stand specifically designed for endoscopy environments. An innovative secondary ... a clinical solution to support the improvement of patient outcomes, procedural ... ... ...
(Date:10/4/2017)... 2017  According to the Centers for Disease Control and Prevention (CDC), ... PhysicianOne Urgent Care is helping communities across Massachusetts , ... by offering no-cost* flu shots through the end of the month. ... insurance regulations. ... get a flu shot is by the end of October, according to ...
(Date:10/2/2017)... Halo Labs announces the European launch of their new low volume, ... 2017 in Cambridge, U.K on October 4th. ... samples with unprecedented speed and sensitivity while using far less sample ... ... system ...
Breaking Medicine Technology: