Spine S t r o n gHeal thy Habits to Keep Your

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C o n t e n t s

Caring for Your Back Daily

Self-Care for Low Back Pain

Relieving Back Pain

Relieving Back Tension

Back Safety

Pushing and Pulling

Lifting

Bending

Turning

Sitting

In and Out of Bed

C a r i n g f o r Yo u r B a c k D a i l y

Take care of your back throughout the day and you will havefewer back problems. Try to warm up before you move and shiftpositions often. Also do your best to form healthy habits.

Warm Up for the DayDo a few slow, catlike stretches before starting your day. This simple warm-upcan soften your disks, stretch your back muscles and help prevent injuries.

Shift Positions OftenAt work and at home, change positions often. This helps keep your body fromgetting stiff. Stand up or lean back while you sit. If you can, get up and moveevery half hour.

Form Healthy HabitsKeep a healthy weight. Too much weight, strains your back. Losing just a fewextra pounds can help a lot.

Try not to overeat. Learn about serving sizes. The size of a serving depends onthe food and the food group. Many foods list serving sizes on the labels.

Handle minor aches with cold and heat. Apply cold the first 24-48 hours. Useheat after that. Always place a thin cloth between your skin and the source ofcold or heat.

Take medications as directed. This helps keep pain under control. Always readlabels and call your doctor or pharmacist if you have any questions.

Walk Each DayA daily walk keeps your back and thigh muscles stretched and strong. Thisgives your back better support. Be sure to walk with your spine’s three curvesaligned.

Self-Care for Low Back PainMost people have low back pain now and then. In many cases, it isn’t seriousand self-care can help. Sometimes low back pain can be a sign of a bigger prob-lem. Call your doctor if your pain returns often or gets worse over time. Forthe long-term care of your back, get regular exercise, lose any excess weightand learn proper posture.

Reduce Pain and SwellingCold reduces swelling. Both cold and heat can reduce pain. Protect your skinby placing a towel between your body and the ice or heat source.

For the first few days, apply an ice pack for 10-15 minutes every hour whileyou’re awake.

After the first few days, try heat to ease pain. Over-the-counter medications can help control pain and swelling. Try anti-inflammatory drugs such as ibuprofen, preferablycoated to prevent stomach irritations. If you are not able touse these medications, trying acetaminophen such asTylenol will help with the pain. Always consult your doctorfirst because anti-inflammatory drugs can be contraindi-cated for use with certain medications you may be alreadyusing.

ExerciseExercise can help your back heal. It also helps to strengthenyour back and increases flexibility, preventing any re-injury.Ask your doctor about specific exercises for your back.

Use Good Posture to Avoid Re-injury When moving, bend at the hips and knees. Don’t bend atthe waist or twist around. When lifting, keep objects close to your body. Don’t liftmore than you can handle. When sitting, keep your lower back supported. Use a rolled-up towel as needed.

Call Your Doctor If You’re unable to stand or walk You have a temperature over 101 You have frequent, painful or bloody urination You have severe abdominal pain You have a sharp, stabbing pain Your pain is constant You have pain or numbness in your leg You feel pain in a new area of your back You notice that the pain isn’t decreasing after more than a week

R e l i e v i n g B a c k Pa i nBack pain is a common problem. You can strain back muscles by lifting too much weight or just by moving the wrongway. To help yourself feel better and prevent future back strains, try these tips:

Ice or Cold TherapyIce reduces muscle pain and swelling. It helps most during the first 24 to 48 hours after an injury.

Wrap an ice pack or a bag of frozen peas in a dishcloth. Never place ice directly on your skin. Place the ice where your back hurts the most Don’t ice for more than 20 minutes at a time You should use ice several times a day

MedicationsOver-the-counter pain relievers include aspirin, acetaminophen and ibuprofen. They can help ease discomfort and/orreduce swelling.

Tell your doctor about any medications you takeTake medications only as directed

HeatAfter the first 48 hours, heat can relax sore muscles and improve blood flow.

Use a heating pad set on low. To prevent a burn, keep a cloth between your skin and the heating pad. Don’t use a heat-ing pad for more than 15 minutes at a time. Never sleep on a heating pad.

A warm shower can relax sore muscles.

R e l i e v i n g B a c k Te n s i o nBeing relaxed helps keep your mind healthy and your back ready to move. Take short breaks often. Walk around.Stretch. Switch tasks. Also give the following a try.

Deep BreathingDeep breathing is a simple way to reduce stress. You can do it almost any time you need to relax.Inhale slowly through your nose. Let your lungs and stomach expandHold your breath for 2-3 secondsExhale slowly through your mouth until your lungs feel empty. Repeat 3-4 times

Relieve TensionMuscle tension can create tender spots called trigger points. The tips below may help relieve muscle tensionPress the trigger point if you can reach it. If not, lie on a soft tennis ball, or ask a friend to press the spot. Use steadypressure for 10-15 seconds. Breathe deeply. Repeat a few timesMassage trigger points with ice for 2-5 minutes. Press lightly at first. Slowly increase firmness.Pushing can be hard on your back. Pulling can be even harder. So, push rather than pull when you can. Follow the tipson this sheet to help protect your back.

B a c k S a f e t y : P u s h i n g a n d P u l l i n g

Pushing a Light Object Bend your knees slightly. Keep ears, shoulders, and hips in line Tighten your stomach muscles Lean in slightly toward the object you’re pushing Use your legs and the weight of your body to move the object Take small steps

Pushing a Heavy Object Tighten your stomach muscles Bend your knees Lean in toward the object you’re pushing. The heavier the object, the more you should lean Try not to hunch your back: Keep it straight Use your legs and the weight of your body to move the object Take small steps

PullingFace the object you’re pullingKeep your knees slightly bentStep backward and pull the object with youDon’t twist your body. If you’re using one hand, putting the other hand on your hip can help keep you from twistingWhen pulling heavy objects, lean back, bending at the knees and hips. Keep your arm straight. Let your body weight pull the load

B a c k S a f e t y : L i f t i n gLifting can strain or even injure your back. Follow these tips to keep your back safe while you bend, lift, and carry

Step 1 Face the object With your back straight, get down on one knee If you can, tilt the object so one side lifts off the ground Keep the object close to you

Step 2Tighten your stomach musclesUse your legs, arms, and buttocks to lift, not your backAvoid twistingLift the object to your kneeGrasp the object firmly

Step 3Lift with your arms and legs, not your backMove quickly to help make this easier

To Carry an ObjectHold it close to your bodyBend your knees slightly as you walk. The heavier the object, the more you should bend your kneesGet the help with heavy or unbalanced objects

B a c k S a f e t y : B e n d i n g

Bending can strain or even injure your back. Follow the tips below to move safely and protect your back as you performeveryday activities.

Bending OverKeep your feet shoulder-width apartMove your whole body as one unitBend at your hips and knees, not at your waistFlatten your stomach and tighten your leg musclesTo keep your spine straight, let your buttocks move out behind you (don’t try to tuck them under)If you need to, place one hand on a sturdy object for support

Bending to the FloorLower yourself to one knee. If you can rest one hand on a sturdy object to help lower yourselfRest one arm on your raised kneeDon’t bend at the waistDo not hunch your back or neck to reach to the floor. Instead, bend more at your hips and knees to get closer.

B a c k S a f e t y : Tu r n i n gProtect your back while you stand or turn. Turning can twist your spine if performed incorrectly. Keep these tips in mind as you move.

Protect Your Back When You TurnTo turn, move your feet instead of twisting your body at the waistTurn your hips and shoulders togetherTake short steps aroundTry pivoting on the heel closest to where you’re headed.Step forward out of the turnKeep your knees relaxed and your stomach muscles tightened

B a c k S a f e t y : S i t t i n g

Sitting can strain your back if you don’t do it right. Learn the correct movements to protect your back.

Sitting DownFollow these steps to sit down. Reverse them to get back upMake sure the chair is behind youPlace one foot slightly behind the otherTighten your stomach muscles. Bend forward from the hips, keeping your back straightHold the armrests or sides of the seat for supportBend your knees. Use your leg muscles to lower yourself onto the seatScoot back in the seat until you are comfortable

Sitting SafelyKeep your feet flat. Don’t cross your legsA low footrest (no higher than 8 inches) may helpA support behind your lower back or between your shoulder blades can help make you more comfortable.When sitting for long periods, change your position from time to time. Also get up every half hour and move around.

B a c k S a f e t y : I n a n d O u t o f B e dGood posture protects your back when you sit, stand, and walk. It is also important while getting into and out of bed.Follow the steps below to get out of bed. Reverse them to get into bed

Roll Onto Your SideKeep your knees togetherFlatten your stomach muscles to keep your back from archingPut your hands on the bed in front of you

Raise Your BodyPush your upper body off the bed as you swing your legs to the floorKeeping your back straight, move your whole body as one unit. Don’t bend or twist at the waistLet the weight of your legs help you move

Stand UpLean forward from your hip and roll onto the balls of your feetFlatten your stomach muscles to keep your back from archingUsing your arm and leg muscles, push yourself to a standing position

Back Safety: Sleeping PositionsGood posture protects your back when you sit, stand, and walk. It is also important while sleeping.Keep your ears, shoulders and hips in line. Try the tips below. Also, be sure to follow any guidelinesfrom your health care provider.

Safe Sleeping Ask your health care provider how firm your mattress should be Find a position that keeps your back aligned and comfortable Fill gaps between your body and the mattress with pillows Never sleep on your back without bending your legs Place pillows under your legs from your thighs to your ankles Never sleep on your stomach

Turning in BedIf you change positions, you will need to move your pillowsWhen you turn in bed, move your whole body as one unitTighten your stomach muscles bend your knees slightly toward your chestRoll to one side, keeping your ears, shoulders, and hips in lineSupport you upper body and top leg with pillowsBe careful not to bend or twist at the waist

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