PREVENTING LOW BACK PAIN

How Can I Prevent Low Back Pain?

A lifetime maintenance program of weight control, exercise, good posture, and care when bending, twisting, lifting or stretching are the most important ways to prevent back injury.

What Exercises Are Best?

Therapeutic swimming (aquatic exercises), which differs from recreational (laps) swimming, is one of the best-all-around exercises for your back. Other good exercises include hiking, brisk walking (not jogging), stretching, and gentle sit-ups with the knees bent. Some people need to work on flexibility of the spine and legs, whereas other people need to work on strengthening, and still others need to work on a combination of stretching and strengthening, so it is difficult to prescribe an exercise program without knowing your specific needs.

The following is a list of Do's and Don'ts in exercising the back for the general population.

DO's

1. Stretch and warm up before exercising.

2. Stretch again after exercising.

3. Do those exercises that are specific for your type of activity and back problem and your pattern of pain.

4. Maintain good posture.

DON'Ts

1. Don't do standing toe touches (standing and reaching down to touch your toes or to touch your toes and to touch the floor).

2. Don't do straight leg raising exercises (lying on your back and raising both legs up off the floor). Generally, this increases the arch in the lower back and, for some people, can cause considerable discomfort.

3. Don't do straight-legged sit-ups, as the abdominal muscles are not worked maximally.

4. Don't do alternate standing toe touching (reaching and touching the opposite toe and thus forward bending and rotating the body at the same time).

5. Don't bounce when stretching.

6. Don't do rotation and twisting type exercises.

7. Don't hold your breath while exercising.

Consultation with a physician and physical therapist is recommended for specific exercises that may be best for your low back problem.

"Get Back To An Active Life"

Institute for Low Back and Neck Care is one of the world's leading full-service low back care centers, specializing in "problem" backs and innovative conservative care programs.

Comprehensive services range from evaluation and treatment of first-time acute low back problems to the rehabilitation of persons who have undergone unsuccessful surgery.

Through our strong commitment to conservative care programs, we offer new approaches for the management of low back problems. Our continuing research is geared toward the prevention of back problems through patient education and individualized back wellness programs.

If you wish more information on low back problems, see your physician or contact the Institute.

Table of Contents

Introduction
CAUSES OF LOW BACK PAIN
DIAGNOSING THE PROBLEM
TREATMENT FOR LOW BACK PAIN
PREVENTING LOW BACK PAIN