Spine Care
• Body Mechanics
•
First Aid
•
Exercises
• Healthy Back
Tips
Healthy Back Tips
Do’s & Don’ts When Your Back is Hurting
In addition to exercise and using good body mechanics, there are
other simple things you can do every day to avoid stress and strain
on your back and neck.
Sitting:
Avoid sitting. If you must sit, get up and move around every 20
minutes.
Use a back support and get your knees level or a little higher
than your hips. A towel roll or a magazine roll will suffice as
an inexpensive back support.
Avoid leaning forward from the waist.
When driving, move the seat forward so that your knees are level
with your hips. Don’t get so close to the steering wheel
that you cannot turn it easily.
Bending:
Avoid bending from the waist when your back hurts. This increases
the disc pressure.
Recreational Do’s & Don’ts
Remember: Anytime you suddenly increase your activity, you are
going to get sore. Keep exercising. You will work the soreness
out as you increase your strength and flexibility. Use ICE if the
soreness is too great!
Fast Walking:
Great Exercise! Start with a short distance and gradually increase
the distance every week. Make your goal 2 miles in 30 minutes.
It may take 6-8 weeks to work up to that goal.
Cycling (Outdoor or Stationary):
Adjust the seat so you do not have to stretch your leg to reach
the pedal.
Raise the handle bars so you do not have to bend over so far. But,
remember, your arms are supporting your trunk.
Tennis, Racquetball:
Before you begin these sports, it is recommended that you see your
doctor first.
Play with someone who will let you take it easy at first. Lob the
ball for the first 3-4 weeks while you are getting into condition.
Keep your knees bent when you serve.
Stay on your toes... keep your body weight on the balls of your
feet. This will lead to pivoting. Always pivot, never twist.
Warm up and cool down with stretching exercises.
Remember: Competition adds stress to your muscles. Stay loose,
stretch slowly to warm up.
Tired muscles are more susceptible to injuries. Rest by walking
around or if you can lie down and put your feet up. TRY NOT TO
SIT after a vigorous activity.
Bowling:
Bend your knees; do not twist.
Add support with a hand on your knee.
Remember: If you are right handed, the right side does all the
twisting, EQUALIZE the stress by warming up with the other hand
holding the ball. You do not have to release the ball, just swing
it on the other side of your body to even out the stress.
Baseball, Softball:
Warm up and cool down with stretching exercises.
Pivot on the balls of your feet when batting.
Wear knee pads to catch grounders. You will be more likely to
squat.
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