Wellness Articles

Wellness Index

Back pain can be caused by overexertion, such as lifting too much, or by nonexertion, such as sitting too long. But no matter that the cause, back pain hurts! The keys to preventing back pain are good posture and regular exercise.

Poor Posture Hurts

It's hard to believe that chronic back pain can result from something as mundane as poor posture, but it's true. Poor posture puts a strain on muscles and ligaments and leads to back pain. Good posture keeps the body in proper alignment, relieving muscles of unnecessary stress and strain.

Try this simple alignment test. When standing, you're in alignment if you can drop an imaginary straight line from your ears, through your shoulders, hips, and ankles. When sitting, your ears, shoulders and hips should be in line.

Good posture keeps the three natural curves of your spine in balance, and allows your back muscles to support your spine without additional strain.

Which Muscles Need to be Strong?

Some people have the mistaken belief that only the muscles of the back need to be strong to prevent back pain. Actually, having strong muscles in the lower back isn't as important as having well-conditioned abdominal muscles.

The abdominal muscles work with the back muscles to stabilize the spine so that the spine is kept in a neutral position. So, if your abdominal muscles are weak, you may overcompensate with your back muscles when lifting or playing sports, leading to the danger of a back sprain.

Other muscle groups that affect a healthy and pain-free back are side (also called lateral or oblique) muscles and the front of your thighs, known as the quadriceps muscles. Making these leg muscles do most of the work when lifting takes a big — and possibly dangerous — burden off your back. Even strong arms mean less work for your back.

Exercises Your Back Will Love

Partial sit-ups — where just your head and shoulders come off the floor — strengthen the abdominal muscles, and they slightly stretch the back muscles. This aids in flexibility and benefits both the front and back of your trunk at once.

Aerobic exercises, such as walking, cycling, cross-country skiing, stair-climbing, and step training, are great for your quadriceps and other muscles of the lower body. And they have cardiovascular benefits.

Remember, if you are currently suffering from any type of back pain, consult your doctor before beginning an exercise program.

If you want to reduce your risk of back pain, practice exercises that improve the flexibility, strength, and endurance of your abdominal, back, and leg muscles. These exercises can be done at home without weights. Get in the habit of exercising daily, and you'll be rewarded with a life free of back pain.

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