Monday, July 11, 2005

Another 10 Tips for Avoiding Back Pain by Kim Standerline

Many people who start off with underlying back weakness go through repeated bouts of back pain. This is usually because of a combination of poor posture and the excessive stresses they place on their back.

We know different positions and loads affect our back and can lead to back problems but we can teach ourselves how to minimise those stresses.

How we sit and stand is extremely important and it can really affect our ability to cope with back pain.

My Top 10 Tips for Avoiding Back Pain

Standing upright with head facing forward, keeping our back straight and avoiding slouching goes a long way towards minimising back problems.

At work if you're working at a bench ensure it is high enough for you to stand with a comfortable working posture and more importantly you can stand upright.

If working at a desk, it should be of adequate height with plenty of leg space so you are close enough to sit upright and work comfortably. There should also be enough room beneath the work surface so you can get close enough to your work without having to bend forward and allowing plenty of room for your legs and feet.

Try to move about as much as possible, as sitting in one position for long periods of time can cause aching, stiffness and back pain. If sitting at a desk for long periods of time, invest in a good chair which has good lumber support and assists you in sitting upright.

Avoid soft squishy armchairs, they may look comfortable and inviting, but in reality they are not. They hold your back in a rounded position with no support which can after a short period of time cause severe back pain, aching and stiffness.

Check your shoes; women who suffer back pain should never wear high heels as they tip the lower part of their body forward. They then arch the upper part of their body to compensate which adds stress to their back. Cushioned soles and heels or shock absorbing insoles are good as they reduce the shock to the spine when walking or running.

Driving your car can be a real pain in the back especially if you drive for long periods of time. Seats are very often poorly designed and don't hold the spine in a natural position. Some sports cars for instance are super to look at, but a real pain to drive.

Learn to lift properly. Many back problems develop over a period of time and are due to incorrect lifting techniques. They frequently arise when lifting loads is combined with bending forwards and twisting the spine.

Keep as fit as you can. Many cases of back pain are caused by the unhealthy lifestyles led by many people. Try walking or swimming, take a class in Pilates (Excellent for strengthening your back). Making a determined effort to improve your fitness levels can work wonders for your health and reduce your back pain.

About the Author
Kim Standerline is a Registered Nurse and Back Care Advisor living and working in the UK. Please visit and for further information Please feel free to use this article on your website or ezine, but ensure this resource box is left intact


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