Julie, Barbara and Ellen keep it real with fitness facts and Philly tips. | Disclaimer
May 21, 2003
Tips for reducing back pain

BARBARA, arts, educational & cultural consultant: At some point in life, 80% of the population will suffer back problems. Next to the cold and flu, back problems are among the top reasons for employee absenteeism. Often, the problems result from work-related activity or accidents. Excess weight, genetics and age-associated conditions like arthritis and osteoporosis also contribute to back problems.

Exercise is often recommended to reduce or alleviate back problems. Heather mentions a Web site for specific exercises. Water aerobics and yoga are also therapeutic. Check the Internet, a good bookstore, a gym, your local “Y” or talk to a personal trainer to get started. Remember to check with your doctor before beginning any exercise program.

When you exercise, use proper form; lift weights properly; avoid sudden jerking; keep weights near the workout area to avoid excess movement; and do not bend forward when you lift to avoid spine injury and fractures.

Aids to Reducing Back Pain:

  • Get up and move or stretch for every 20 minutes of sitting. (That’s three minutes per hour, so couch potatoes take heed).
  • Use proper lifting techniques. Avoid bending. Instead, stoop or kneel to lift things.
  • Use good posture at all times. Line up your ears, shoulders, hips and ankles when standing.
  • Maintain proper weight and tone for your body type. Lose weight if necessary.
  • Wear comfortable shoes with soles that are appropriate for the surface.
  • Avoid/reduce use of high heels that affect the spine and add to low-back stress.
  • Sleep on a good mattress that’s not too hard or too soft. Semi-firm is best.

    Be confident that there are ways to help alleviate or improve most back problems. It may take a little trial period to find those that work best for you. Remember to consider safeguarding your back in everything you do. Then, let us know how you are doing over the next few months. We’re here to help! Posted May 21, 2003 04:50 PM

    • Comments

    Thanks for the useful information.

    Posted by: Gary on May 28, 2003 08:16 AM
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