Healthy Lifestyle Q&A
Q: What is back care and why is it important?
A: Back care is an important step in preventing or controlling back pain, which is one of the most commonly reported health problems in the United States. Almost everyone has back pain at some time. Back pain comes in many forms. It can be sharp or dull, in one place or all over your back, and can be short-term or last many weeks/months. A healthy, pain-free back is important to overall wellness because it supports the entire body and allows it to move freely.
Back Care Basics
If you are looking for a strong and healthy back that is free of pain, focus on:
- Healthy posture
- Hold your head straight, shoulders back, and tuck your stomach in
- Good body mechanics
- When lifting: bend your knees and lift with your legs. Hold objects close to your body, and limit twisting
by facing your nose and toes in the same direction.
- When sitting: keep both feet flat on the floor, your back against the chair back.
- When standing: keep good posture and change positions frequently
- When sleeping: sleep on a firm mattress either on your side with a pillow between bent knees or on your
back with a pillow under your knees
- Exercise regularly
- Remember to strengthen and stretch your back muscles
- Maintain a healthy weight
- Extra weight puts more stress on the back. This makes it hard to keep good posture, and can make back pain
worse
- Stop smoking
- Smoking tobacco reduces the nutrition that goes to your back, causing a weakened back at higher risk for
injury and pain
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