When back pain strikes, even small tasks like bending or taking out the trash can become cumbersome.
Combating, or even avoiding, back pain can start with a few simple changes to normal daily activities.
1. Improve your posture. For those individuals who spend hours a day sitting at a desk, being slumped over
a computer all day can aggravate the muscles in your back. Don’t sit for prolonged periods of time. Get
up, stretch and walk around every hour and make sure you’re sitting upright with your feet flat on the
floor when working at your desk.
2. Move. Being sedentary can take its toll on the back. Try non-impact exercises such as swimming, biking,
walking or yoga to keep the muscles in your back strong and flexible. Focus on keeping your core muscles,
specifically abdominal muscles, strong to help support your back and prevent pain.
3. Lift safely. Make sure to bend your knees and keep the object being lifted close to your body.
4. Maintain a healthy weight. Those extra pounds you may be carrying around can put added pressure on your
spine and back muscles. Maintaining a healthy weight can also help improve posture and keep muscles and
bones strong.
5. Don’t overdo it. Remember the days when you could run a half marathon, beat your buddy at hoops or shovel
snow for three hours with no problem? If you’re not conditioned for strenuous physical exertion anymore,
take it easy when tackling the yard work or challenging your kids to a game of ball – know your physical
limits and be gentle on your back!
Learn more at the Orthopaedic Associates of Central Maryland’s website – www.mdbonedocs.com.
