This information is approved and/or reviewed by U-M Health System providers but it is not a tool for self-diagnosis or a substitute for medical treatment. You should speak to your physician or make an appointment to be seen if you have questions or concerns about this information or your medical condition. en Español | Complete disclaimer

Prevention of Back Problems

Is there anything I can do to prevent back pain?

Back pain is a problem experienced by about 80% of Americans at some point in their lives. It's kind of inevitable. While we're tempted to blame a lift, twist, or bend, often this is only the straw that broke the camel's back. Staying in shape is important.
Quitting smoking can decrease your chances of back pain. Obesity is a problem, but it's hard to lose weight, so if you can't, at least keep above average muscle strength to accompany your above average weight. Designing your work and home activities so that you're not required to make unnecessary awkward lifts and twists may also play a part.

What is the proper posture when sitting or standing?

There is no one 'best' posture. In fact, the best advice is to keep moving and not stay still in one posture for a long time. That way muscles don't get tired and cramping, and the back bones and disks get better nutrition to stay healthy. In general a seat should support your thighs, back and arms comfortably. Usually this means 90 degree angles at the ankle, knee, and hips. Standing is often more comfortable if one leg is up on a short stool or step.

How should I lift objects to prevent injury to my back?

You should lift in the way which feels most safe and comfortable to you. (Don't pay much attention to the old adage "lift with your legs, not with your back".) If you can design the activity so that you are not lifting heavy objects, so that you don't have to bend a lot, and so that you don't have to rotate or twist, you may do better. Get help when you need it. Make sure the floor isn't slippery and the object has good gripping surfaces. If you're lifting something of unknown weight (that package delivered to your front door, for example) give it a little tug first so your body knows how much it has to work to lift.

What else can I do to keep my back strong?

Exercise for strength, flexibility, and endurance are important throughout life. Stay away from smoking! Women may consider calcium and other treatments for osteoporosis, too.

 

U-M Health System Related Site:
U-M Spine Program

Written by Dr. Andrew J. Haig. M.D.