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Low Back Pain : In Depth - Keeping Your ...

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Maintain Your Healthy Back
After the common cold and the flu, back aches are the most common reason for going to the doctor.
When Exercising, Don't Skip Stretching
While it's true that stretching won't strengthen your heart or flatten your stomach, it can help you reach those goals more efficiently.
How Is Your Child's Backpack?
The Consumer Product Safety Commission found that in one year, more than 10,000 children ages 5 to 14 see doctors with backpack-related complaints.
Smoking Hurts Your Back
Smoking damages your arteries, and it's thought that the damaged arteries in the discs and joints in your back may lead to pain and injury.
Reducing Your Risk for Low Back Pain
Although back pain tends to be a universal complaint, middle-aged people are more likely than younger and older folks to have back pain that's related to lifestyle.
Exercises to Strengthen Your Back
Keeping your back muscles strong and your spine flexible can help you avoid aches, pains and strains that many people suffer.

Body Mechanics for Back Safety

Back Safety: Sitting
Sitting can strain your back if you don't do it right. Learn the right moves to protect your back.
Back Safety: Standing
Good posture decreases back pain by reducing strain on your muscles.Good posture decreases back pain by reducing strain on your muscles. Remember to check your posture, using the self-help tips below, every time you move or adjust position.
Back Safety: Bending
Here are tips on how to move safely and protect your back when you need to bend.
Back Safety: Pushing and Pulling
Pushing can be hard on your back, but pulling can be even harder. So, push rather than pull when you can.
Back Safety: Sleeping Positions
When you sleep, keep your ears, shoulders and hips in line.Good posture protects your back when you sit, stand, and walk. It is also important while sleeping. Keep your ears, shoulders and hips in line. Try the tips below. Also, be sure to follow any guidelines from your health care provider.
Back Safety: Getting Into and Out of Bed
Good posture protects your back when you sit, stand, and walk. It's also important while getting into and out of bed.
Back Safety: Lifting
Here's how to keep your back safe while you bend, lift, and carry.Lifting can strain or even injure your back. Follow these tips to keep your back safe while you bend, lift, and carry.
Back Safety: Turning
Protect your back while you stand or turn. Turning can twist your spine if you don't do it correctly.

Exercises for Strength and Flexibility

Exercises for a Healthy Back
One of the most important steps you can take to reduce the risk for back pain is to perform a stretching/flexibility workout every morning.
Back Exercises: Back Press
These back exercises are done on your hands and knees.Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position (not arched or sagging). Be sure to maintain your neck's natural curve.
Back Exercises: Elbow Press
These three exercises are done on the floor. To start, lie face down on your stomach, feet slightly apart, forehead on the floor. Breathe deeply. You should feel comfortable and relaxed in this position.
Back Exercises: Lower Back Rotation
These exercises work your lower back, buttocks and hips.To start, lie on your back with your knees bent and feet flat on the floor. Don't press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position.
Back Exercises: Pelvic Tilt
For best results, these exercises are each repeated five times.To start, lie on your back with your knees bent and feet flat on the floor. Don't press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position.
Back Exercises: Seated Rotation
Here are two exercises to do while seated on a chair. To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax, and keep your ears, shoulders, and hips aligned.
Back Exercises: Side Stretch
These exercises work your sides and shoulders.To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax. Keep your ears, shoulders, and hips aligned.
Back Exercises: Bridge
These strengthening exercises will keep your back and pelvis stable.The Bridge exercise strengthens your abdominal, buttocks, and hamstring muscles. This helps keep your back stable and aligned when you walk.
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