Everyone's Health

How to kill your back, and how not to

Tips have your back in fight to stay healthy
Alison Freehling, MCT News Service

At least 25 percent of Americans suffer from back pain, according to recent national surveys. Many have strained muscles or ligaments. Others have damaged their nerves, bones or discs.

Don't expect medicine to bail you out after you get hurt, chiropractor Daniel A. Shaye says. Instead, take these steps to stay healthy:

Lift correctly. Keep objects as close to your body as possible. Bend with your knees and lean slightly forward from the waist (if your back is very straight, your weight might shift too suddenly and strain unprepared muscles). But: Avoid twisting your body – point your feet in the direction you want to go before you lift.

When moving a heavy object along the ground, push. Don't pull.

Drink plenty of water. The shock-absorbing discs in your spine are made up mostly of water.

Maintain a healthy weight. The lower back has to support much of the body's weight.

Stay active. Aerobic activities, strength training and balance exercises (think yoga or tai chi) all can decrease pain and strengthen muscles that support the spine.

Always warm up before heavy exertion. Warm muscles are less likely to tear.

Avoid high heels. Regular use of shoes higher than an inch will cost you.

Don't slouch. Bad posture strains muscles in your lower back.

If back pain lasts several days, call your doctor or a chiropractor. If the pain is severe or you also feel numbness or pain in your legs, call immediately.

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