Generated on November 1, 2009

Ways to Protect your back!

Presented by Dr. Paul Phillips, D.C.

Stretch before you exercise or do other strenuous physical activity. 

Don’t slouch when you stand or sit. 

Make sure your workspaces are suitable for you and don’t require straining to use them. 

Sit in a chair with good lower-back support and proper position and height for your work.  A pillow or rolled-up towel placed behind the small of your back can provide sup-port.  If you must sit for a long period of time, rest your feet on a low stool or a stack of books. 

Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. 

Wear comfortable, low-heeled shoes. 

Sleep on your side to reduce any curve in your spine.  Always sleep on a firm surface. 

If you are a caregiver, ask for help when moving an ill or injured family member from a reclining to a sitting position or when transferring the person from a chair to a bed. 

Don’t try to lift objects too heavy for you.

†  When lifting something, lift with your knees, pull in your stomach muscles and keep your head down and in line with your straight back. Keep the object close to your body.  Do not twist when lifting.

Keep your weight down. 

Eat a diet sufficient in calcium, phosphorus and vitamin D to help promote bone growth. 

Don’t’ smoke.  Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.