Issue Date: September 20, 2009
Strengthen your aching back
Second only to the common cold for necessitating trips to the doctor, lower back pain strikes most people at some point. But back pain is one medical condition that you can help to prevent and help to treat.
First, be sure your habits aren't part of the problem. Then, start a back-friendly workout program.
IMPROVE YOUR HABITS
Sit straight up and get a lumbar support for your chair.
Stand with good posture.
Take breaks each hour to get up and walk around.
Don't wear high heels.
Sleep on your side.
Use your leg muscles, not your back muscles, to help you lift things.
Avoid high-impact exercise. Running, softball, rowing and court sports (tennis, basketball) are hard on the back.
To improve your back health, start a walking program or use low-impact exercise machines, such as a stationary bike or elliptical trainer. Working your "core" also will help: Do crunches and reclined leg lifts to strengthen your back muscles and take the strain off your spine.
These measures will help most folks with lower back pain. If you still have pain, talk to your doctor to reassess your situation.
Tedd Mitchell, M.D., president and CEO of Dallas' Cooper Clinic, is board certified in sports medicine.
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