Whether we know it or not, many of us have lower backs that are growing weaker daily – making them more prone to pain and injury.

It’s important to remember that an exercise program should include not only aerobic activities but stretching and strengthening for our backs and the rest of our bodies as well.

Here are some steps you can take that may help prevent back pain:

• Lift an object by standing as close to it as possible, spreading your feet to give you a wide base of support and lifting with your legs while tightening your stomach muscles.
• Don’t bend at the waist. If the object is too heavy for you, ask for help.
• Don’t stand for long periods.
• Don’t wear high heels. Wear cushioned soles for walking.
• Make sure your chair has a straight back with an adjustable seat and back, armrests and a swivel seat when you’re working – especially at a computer.
• Place a stool under your feet so that your feet are higher than your hips.
• Place a small pillow or rolled up towel behind your lower back if you must sit or ride for long periods of time.
• Quit smoking.
• Lose weight.
• Learn to relax. Try yoga or massage for example.
  

For more information on strengthening and protecting your back, visit MedlinePlus, the US Library of Medicine's site, and American Academy of Family Physicians's site.

If you need a referral to an orthopedic surgeon who specializes in spine issues, please call our referall line at 1-866-311-2225 or visit www.stlbackpain.com.