Issue Date: November 11, 2006
Stand up straight
Good posture deters back pain.
Nearly all of us experience some back pain from time to time. For most, episodes of back discomfort are infrequent and mild. For others, the problem can become chronic, affecting their routine activities.
To keep your back healthy, just remember POSTURE:
Pull your shoulders back. A human head weighs 8 to 12 pounds, so allowing it to stoop forward strains the upper back muscles. Pulling back your shoulders helps to keep your head and shoulders aligned.
Out with obesity. The spine is responsible for bearing your body's weight. Overloading it with excess pounds strains the system.
Sit up! Be kind to your spine: Sit with your pelvis lined up below your shoulders, and look for chairs that offer lumbar back support.
Take a tall stance. This helps lengthen the spine. If someone looks at you from the side, your ears, shoulders, hips, knees and ankles should form a straight, vertical line.
Understand the importance of proper footwear. Shoes that provide good support for the arches and heels are important for a healthy spine. High heels are counterproductive to maintaining a healthy back.
Refrain from strain. Most back strains occur when people are focused on something other than their backs (such as when reaching into the trunk of a car to retrieve a briefcase). When lifting objects, keep your spine erect to stabilize your back before lifting.
Exercise your back. Focus on the core muscles that support the spine. A balanced routine for strengthening your back should involve all of the large muscles, from the chest to the pelvis.
Tedd Mitchell, M.D., president and medical director of Dallas' Cooper Clinic, writes HealthSmart every week.
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