PREVENTING BACK INJURIES

There are several ways to help prevent back injuries.

Exercise can strengthen the back, stomach and leg muscles. Several easy exercises include:

• Pelvic tilt- Lie on your back, knees bent, with your feet flat on the floor. Tense your stomach muscles so the small of your back presses against the floor. Squeeze your buttocks together and lift your hips slightly off the floor. Hold for a count of 10 and relax, then repeat.
• Knee-to-chest- Lie flat on your back with your legs straight. Grasp one knee and bring it as close to your chest as possible. Hold for a count of 10 and relax, then repeat.
• Bent-leg-sit-ups - Lie flat on the floor, knees bent with the feet flat on the floor. Arms may be at your sides or folded across your chest. Raise your head, chest and shoulders off the floor. Relax and repeat.

Good posture can make a significant difference in preventing back pain.

Sit with the knees higher than the hips; use a low stool to raise the feet slightly; cross the knees for temporary relief and keep the lower back flat against a firm backrest.  

Stand tall, head held high, chin tucked in, abdomen flat, hips tucked under, chest slightly up and forward. When leaning forward, bend knees slightly.  

Sleep on a firm mattress or use a bed board between the box spring and mattress. Lie on your side with hips and knees bent or on your back with a pillow under the knees or lower legs. Avoid sleeping on your stomach, if possible.  

Adjust your desk chair properly to support the back and relieve strain. Partial forward bending without a change of position or reaching directly forward puts a strain on both sides of the back. Stretch frequently and readjust your posture to relieve fatigue.