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Back pain is one of the most common ailments people experience.  It is the most common reason for missing work and the most common reason for work related disability.  It is the fifth most common reason for visiting a doctor and effects 4 out of 5 Americans at some time in their life.

The best ways to prevent back problems are to

1. Stay fit

2. Maintain a healthy weight.  Be careful when looking at weight for height and Body Mass Index (BMI) charts.  If I followed the recommendations for my height I would be grossly under weight and I think unhealthy.  So use some common sense about what is a HEALTHY weight for you.

3. STOP SMOKING (or don't start). There are no good reasons to smoke.  Smoking decreases blood flow to the bones (as well as other organs like the brain and heart) and study's have shown that smokers have a much higher incidence of back pain than non smokers.

4. Lighten your load.  Student back packs are often overloaded and are a common cause of back pain in young people.  So be reasonable about what you carry in your back packs.  Use both straps of the back pack (don't just sling it over one shoulder) and distribute the load inside the back pack evenly.

Back belts although popular in the work place are not the panacea for back pain.  Follow all the advice about preventing back problems.

5. Follow the laws of lifting.

Figure 6: The laws of lifting Follow these basic steps whenever you need to lift something: Face the object and position yourself close to it. Bend at your knees, not your waist, and squat down as far as you comfortably can. Tighten your stomach and keep your buttocks tucked in. Lift with your legs, not your back muscles. Don't try to lift the object too high. Don't raise a heavy load any higher than your waist; keep a light load below shoulder level. Keep the object close to you as you lift it. If you need to turn to set something down, don't twist your upper body. Instead, turn your entire body, moving your shoulders, hips, and feet at the same time. Ask for help with lifting anything that's too heavy.

6.  Develop back saving habits.

Everyday activities, from vacuuming your house to sitting in front of the computer for hours, can take a toll on your back, particularly if you aren't schooled in proper body mechanics. But you can take some of the pressure off your back by following these simple tips:

1. While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small stepstool.

2. Don't remain sitting or standing in the same position for too long. Stretch, shift your position, or take a short walk when you can.

3. When bending from the waist, always use your hands to support yourself.

4. When sitting, keep your knees a bit higher than your hips and bend them at a 90-degree angle. Sit with your feet comfortably on the floor. If your feet don't reach the floor, put a book or a small stool under them.

5. Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no more than 5–10 minutes at a time doing this task.

6. Choose an office chair that offers good back support (preferably with an adjustable backrest, lumbar support, armrests, and wheels) and set up your workspace so you don't have to do a lot of twisting (see Figure 7).

7. Try not to overload briefcases or backpacks (see "Lighten your load").

8. Make frequent stops when driving long distances.

9. While driving, sit back in your seat, and if your seat does not provide sufficient support, place a rolled blanket or some towels behind your lower back. Try to shift your weight occasionally. If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration.

10. Sleep on your side if you can, and curl your body up a bit. Also, choose a pillow that keeps your head level with your spine; your pillow shouldn't prop your head up too high or let it droop. Choose a mattress that's firm enough to support your spine (so that it doesn't sag into the bed) and that follows your body's contours.

The Stewsmith.com web site also has FREE information and a free back pain/problem plan of stretching and exercise.  Just cut and paste the link below into your browser.

Yoga has also helped many people with back problems.

Until next month... stay safe and stay healthy!