Preventing Back Pain by The Duke University Medical Center

Each year, more than 65 million Americans are affected by back pain. The back is second only to the head as the most frequent location for pain in the body, and this is no surprise considering the many nerve endings contained in the disks, ligaments and muscles that surround the spine.

Simple everyday activities can lead to back pain. The most common causes are strained muscles, tendons, and ligaments or inflamed joints. These are usually due to improper or heavy lifting, poor posture, or improper stretching. Other causes of back pain include ruptured or herniated disks, arthritis, scoliosis (curvature of the spine), and spondylolisthesis (shifting vertebrae).

To help prevent back pain from occurring and/or recurring, try these tips:

• Exercise regularly. A program that includes 30 minutes of low-impact aerobic activity such as walking, cycling and water aerobics several times a week will help tone back muscles.
• Build muscle strength. Conditioning exercises that focus on your back, abdomen, hips, and legs can help support your spinal region.
• Lift heavy objects with your legs. You can avoid straining your back by squatting and bending your knees, and then moving straight up and down. Do not lift objects and twist your body simultaneously.
• Watch your weight. If you are at all overweight, you can decrease the stress on your lower back dramatically by just losing a few pounds, which can help prevent and ease back pain.
• Maintain good posture. Don't slouch or bend forward when sitting or driving, and try to avoid remaining in one sitting or standing position for long periods of time.
• Sleep on a firm mattress. Sleep on your back or side, and avoid using a pillow that forces your neck into a severe angle.

This advice comes from Duke University Medical Center.