The Spine Center

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How To Prevent Back Pain

Learn how to prevent back pain

Four out of five adults will experience significant low back pain sometime during their life. Work-related back injuries are the nation’s number one occupational hazard, but you could suffer back pain from activities at home and at play, too. The Spine Center treats a wide range of spine-related pain disorders.

Are You at Risk?

You are most at risk for back pain if:

  • Your job requires frequent bending and lifting
  • You must twist your body when lifting and carrying an object
  • You must lift and carry in a hurry
  • You are overweight
  • You do not exercise regularly or do not engage in recreational activities
  • You smoke

If you are a caregiver for an ill or injured family member, you are at greatest risk for back pain when:

  • Pulling the person who is reclining in bed into a sitting position
  • Transferring the person from the bed to a chair
  • Leaning over the person for long periods of time

Whether you are lifting and moving a person or a heavy object, the guidelines are the same.

  • Plan ahead what you want to do and don’t be in a hurry.
  • Spread your feet shoulder-width apart to give yourself a solid base of support.
  • Bend your knees.
  • Tighten your stomach muscles.
  • Position the person or object close to your body before lifting.
  • Lift with your leg muscles. Never lift an object by keeping your legs stiff, while bending over it.
  • Avoid twisting your body; instead, point your toes in the direction you want to move and pivot in that direction.
  • When placing an object on a high shelf, move close to the shelf. Do not stand far away and extend your arms with the object in your hands.
  • Maintain the natural curve of your spine; don’t bend at your waist.
  • When appropriate, use an assistive device such as a transfer belt, sliding board or draw sheet to move a person.
  • Do not try to lift by yourself something that is too heavy or an awkward shape. Get help.

How to Prevent Back Pain

  • Use the correct lifting and moving techniques.
  • Exercise regularly to keep the muscles that support your back strong and flexible.
  • Don’t slouch; poor posture puts a strain on your lower back.
  • Maintain your proper body weight to avoid straining your back muscles.

Keep a positive attitude about your job and homelife; studies show that persons who are unhappy at work or home tend to have more back problems and take longer to recover than persons who have a positive attitude. If you have back pain and would like to schedule an appointment with a Spine Center physician, please call (847) 628-8147.

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In This Section

  • How To Prevent Back Pain
  • Non-operative Treatment of Idiopathic Scoliosis
  • Treatment of Degenerative Spondylolisthesis
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Saturday | 8:30am - 10:30am
once per month - call 847-628-8147 to confirm
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