Ten Tips for a Healthy Back

Follow these simple guidelines to keep your back in good shape.

1. Standing
   Keeping one foot forward of the other, with knees slightly bent, takes the pressure off your lower back.
   
   
2. Sitting
   Sitting with your knees slightly higher than your hips provides good low back support.
   
   
3. Reaching
   Stand on a stool to reach things that are above your shoulder level.
   
   
4. Moving Heavy Items
   Pushing is easier on your back than pulling. Use your arms and legs to start the push. If you must lift a heavy item, get someone to help you.
   
   
5. Lifting
   Kneel down on one knee with the other foot flat on the floor, as near as possible to the object you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.
   
   
6. Carrying
   Two small objects (one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body.
   
   
7. Sleeping
   Sleeping on your back puts 55 lbs. of pressure on your back. Putting a couple of pillows under your knees cuts that pressure in half. Lying on your sides with a pillow between your knees also reduces the pressure.
   
   
8. Weight Control
   Additional weight puts a strain on your back. Keep within 10 lbs of your ideal weight for a healthier back.
   
   
9. Quit Smoking
   Smokers are more prone to back pain than nonsmokers because nicotine restricts the flow of blood to the discs that cushion your vertebrae.
   
   
10. Minor Back Pain
    Treat minor back pain with anti-inflammatories and gentle stretching followed by an ice pack.