Back Problems and Injuries

Prevention

Back pain affects many people. The more time you spend sitting at a desk, in a car, or in front of the television or a computer, the more you must do to prevent back pain. Good posture, proper body mechanics, and exercise will help you prevent back pain.

General tips to prevent back problems

• Maintain an ideal body weight. This reduces the load on your lower back. Lose weight if you need to. For more information, see the topic Healthy Weight.
• Practise good posture and body mechanics. For tips on how to reduce stress on your back, see:
  • Body mechanics.
  • Proper lifting techniques.
  • Sleeping positions that protect your back.
• Adjust your car seat so that you are not reaching for the steering wheel when you drive. Your arms should be in a slightly flexed, comfortable position.
• Always wear your seat belt while you are in a motor vehicle.

Exercises to prevent back pain

The exercises in this topic and general aerobic exercise, such as walking, swimming, and cycling, will help prevent back injury and pain. They also will help you recover more quickly from injuries and decrease your chances of having chronic pain. For more information, see the topic Fitness.

Do not do these exercises if you have just injured your back. Instead, see the Home Treatment section of this topic.

• You do not need to do every exercise. Do the ones that help you the most.
• If any exercise increases your back pain, stop the exercise and try something else. Stop any exercise that causes the pain to radiate away from your spine into your buttocks, legs, or feet, either during or after the exercise.
• Start with 5 repetitions, 3 to 4 times a day, and gradually increase to 10 repetitions. Do all exercises slowly.

Extension exercises

Extension exercises strengthen your lower back muscles and stretch the stomach muscles and ligaments.

• Shoulder lifts
• Backward bends

Flexion exercises

• Curl-ups
• Knee-to-chest exercise

Strengthening and stretching exercises

• Prone buttocks squeeze
• Pelvic tilts
• Hamstring stretch
• Hip flexor stretch

Exercises to avoid

Some exercises actually increase the chances of causing of low back pain. Avoid:

• Straight-leg sit-ups.
• Bent-leg sit-ups during acute back pain (may be safe if back is kept in neutral position).
• Leg lifts (lifting both legs while lying on your back).
• Lifting heavy weights above the waist (military press or biceps curls while standing).
• Any stretching done while sitting with the legs in a V position.
• Toe touches while standing.

Work comfort and design

Most back problems that occur in the workplace are caused by physical stress, such as being in an awkward position for a long time, making the same motions over and over, and simply using your back too much. These injuries can cause stress and strain on muscles, nerves, tendons, joints, blood vessels, or spinal discs.

Arrange your work to help prevent work-related injuries. It is important to position yourself so that you can sit comfortably and minimize stress on any one area of your body. Change your positions and tasks as often as possible, and match tools to your size and preferences. If you are doing a job or task that requires you to sit for long periods, get up and stretch and move around at least once an hour.

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Author:	Jan Nissl, RN, BS	Last Updated: October 3, 2007
Medical Review:	William M. Green, MD - Emergency Medicine H. Michael O'Connor, MD - Emergency Medicine
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