Exercising Caution.
Whether you want to stave off recurring back and neck pain, or simply prevent the onset of a new injury, these practical prevention tips can help ensure your spine remains strong and healthy when performing everyday activities.
Amusement Parks
Camping
Coaching Kids Sports
Exercising
Gardening
Golfing
Moving Tips
Pregnancy
Sitting
Sleeping
Standing
Amusement Parks
- Relax - Before getting on those rides, especially rides with a lot of G-force, try to relax your muscles and do a few stretches to loosen up. If you tense up and try to hold your neck and back in place, you may cause yourself some pain.
- Follow instructions - If you come up to a ride that advises guests who suffer from back pain to abstain from riding the ride, then you should definitely heed the warning.
- Report injuries to your physician - If you find that your back is sore after riding any of the rides, you should probably cut the rides short for the day. Depending on the intensity of the pain, you may want to consider visiting the park's first aid station. If you find that you have radiating pain in your arms or legs, persistent pain, weakness or numbness below the shoulder or hip, or your foot drops and you begin to drag your toe or foot, you should schedule an appointment with a spine specialist as soon as possible.
Camping
- Get an air or foam mattress - Your sleeping bag on the hard ground may not be the best situation if you have back problems, or if you don't venture out to the wilderness often. Invest in an air or foam mattress. The cushion will make sleeping easier, and you won't wake up with as much stiffness the next day.
- Wear good shoes - If you plan on taking that nature walk, make sure to wear shoes with good shock absorbers. If you pull out your old standbys to walk on rough terrain, the muscles in your lower back may not thank you in the morning. The cushion and support of your shoes wear out, so consider getting some inserts or replacing them if you've already put some miles on your shoes.
- Drink water - Being out in the sun all day can take a larger toll on your body than you may think. Lack of hydration may cause sensitivity in the back muscles, so drink up.
Coaching Kids Sports
- Proper lifting - We've all seen the bags of bats, baseballs, gloves, bases, soccer balls and nets that our kids’ coaches lug with them everywhere. Considering the weight, coaches should be sure they are using proper lifting techniques. Either get down on one knee, or squat and use the strength from your arms to lift the bag. Keep your back upright and stand up using your leg muscles to provide the lifting force. Hold the bag as close to your body as possible when lifting so you can use your muscles most efficiently.
- Stretch - When you get the kids out to warm up with drills, batting practice, kicking or catching, it's important to loosen up your muscles and stretch out beforehand. Not only will you be limbering up your back muscles, but you'll be setting a good example for the kids.
- Stand tall - If you’re standing for a long period of time, be sure you're moving around and not just planted on the sidelines or in the dugout. If you are standing in one place, you may want to shift your weight now and then, or stand with one foot elevated (occasionally switching feet) and take a moment to stretch your back every few minutes.
- Kneel, don't bend - Whether you're offering one-on-one advice or bringing the kids in for a huddle, remember to kneel or squat instead of bending over.
Exercising
- Cycling - Cycling is a nonweight-bearing exercise. It also engages some of the largest muscles in the body, including the glutes, quadriceps and hamstrings. Cycling allows the individual to use their large muscle groups to perform cardiovascular exercise with minimal stress to the back. Adopting a cycling routine can help build muscle mass and improve balance, both of which can help individuals prevent back injuries in the future. It all starts with ensuring your bike is the right fit. Normally, a local bike shop can offer a personalized evaluation to ensure the bike is adjusted for each person. If a bike is the wrong size, you could end up increasing your risk of back pain. A stationary bike can also provide similar benefits, and may be a safer option for some individuals who prefer to ride inside due to safety concerns, weather conditions, balance abilities and/or limited physical abilities.
- Swimming - Swimming is also a phenomenal exercise for those looking to prevent or recover from back pain. This aerobic exercise is joint-friendly and can help build muscle without strain, as it does not place weight on the back. If you currently suffer from back or neck pain, be sure to consult your physician before beginning a swimming regimen as certain strokes may irritate your condition. Additionally, water aerobics is a very low impact cardiovascular work out that can strengthen muscles and endurance.
- Elliptical work - These machines have cropped up in gyms across the country during the last few years, and many who suffer from low back pain are reaping the benefits. Unlike a treadmill, walking or running on an elliptical machine does not cause harmful pressure to joints, thus it delivers a good cardiovascular workout that is low impact while helping to improve lean muscle mass. Elliptical machines also use a passive motion, stopping when the individual stops, which can be safer than a treadmill. For all exercises, it is imperative to maintain correct form. Maintain an upright posture on the elliptical machine and avoid stooping over, particularly when fatigue begins.
- Classes - One of the best ways to obtain core body strength is to attend yoga and Pilate's classes. Yoga courses focus on stretching, breathing exercises, muscle contractions, balance exercises and meditation. Pilates classes specifically focus on the lower back and abdomen and "centering" and controlling the body. The strength and flexibility training each of these disciplines offer can be incredibly beneficial to those looking to prevent back pain as they focus on building core strength and increasing flexibility. The other ongoing benefit of these types of programs is that they help increase awareness of posture.
- Strength Training - Obviously, low-impact exercises offer a great way to bolster the back. Premenopausal women especially need to consider some type of weight-bearing exercise to prevent osteoporosis. Men should also keep this in mind as well because osteoporosis in men is becoming increasingly prevalent. Working with dumbbells, cable or weight machines can increase muscle and bone strength, which becomes more important for women as they age. Exercise, in addition to taking calcium, has especially benefited premenopausal women.
Gardening
- Before planting, digging and/or weeding, do some basic stretches to loosen your muscles.
- Kneel on the ground to plant - don't bend.
- When picking up plants, tools, etc., lift with your legs and not your back.
- Keep good posture and tighten your stomach muscles to support your back.
- When shoveling, raking or hoeing use tools that are tall enough so that you aren't bending down to use them. New ergonomic rakes make the job even easier.
- Use your arm and leg muscles when pushing/pulling objects, not your back.
- Take breaks and change tasks so that you're not in the same position for an extended period of time.
- Choose hand tools that are lightweight and avoid overreaching when using them.
- When using a greenhouse bench or a potting bench, make sure it's the right height and that you're not stooping over to plant.
- Use a wheelbarrow for those bags of mulch and compost.
- For lifting heavier items, find someone to help you.
- Don't bag your grass clippings, as this requires a lot of forward bending with a heavy item.
- Set a timer to make sure that you are working for only an hour or two in the yard at a time so that you don’t over do it.
- If your back does feel sore, use ice on it for 15 to 20 minutes.
Golfing
- Warm up - It's important to do an adequate warm up to limber up your muscles before you tee off.
- Take a lesson - Whether you've never played golf before or you're an old pro who's been experiencing some back discomfort, you might want to take a lesson on swing mechanics. These classes emphasize the proper form to be used to prevent back pain and injury.
- From the hip - When bending during your game, be sure that you're bending from your hips and knees and not your back.
- Focus - Concentrating on the biomechanics of your swing will help ensure that you don't suffer a back or neck injury. Think about the motion of your body and don't lean forward.
Moving Tips
- Know your physical limits. Hire movers for the heavier items, such as couches, refrigerators and other furniture as these items are best left to the professionals.
- Budget time for your move. Don't try to do it all in one day, rather space it out over the course of several days to prevent overexertion.
- Preventative stretches will help to reduce the chance for injury. A great one to try is a prone press-up, especially after bending forward and lifting for several hours or days.
- Always lift with the item as close to your body as possible, and keep your back and head in an upright position.
- A back brace may make help you make it through a long day of lifting. However, one should not use it on a daily or prolonged basis, only as needed.
Pregnancy
To keep your pregnancy as comfortable as possible for your back and spine, the experts at Spine Team Texas offer the suggestions below. Of course, before starting any exercise program while pregnant, a woman should consult her OB/GYN.
- Resistance training - If your blood pressure is in check, and you aren't experiencing any complications, resistance training can be a great way to get your muscles prepared for delivery day and beyond. Use low weights to get your arms and legs toned up.
- Hip strength - To keep your hips strong and prepare them to carry the extra weight of pregnancy, do some hip strengthening exercises like side, back and front leg lifts.
- Leg strength - Leg raises, lunges, squats and calf stretches can keep your legs strong and help ward off leg cramps.
- Abdominal strength - A strong abdomen will help you carry your growing baby and be a big asset during labor. Avoid traditional sit-ups, but learn modified sit-ups by performing them from a side-laying position. You can also do pelvic tilts to strengthen your abdomen, but be sure you're practicing proper form.
- Aerobics - Water aerobics and walking are also great low-impact exercises that can facilitate good cardiovascular health.
After the baby's arrival, incorporate some of these helpful hints below for keeping your spine healthy.
- Bath Time - Don't bend over during bath time; instead, kneel or squat next to the tub to avoid overexerting your back muscles and causing injury.
- Rocking - Shifting your weight from side to side can help circulate your blood, keep your muscles active and provide needed nutrition to your back's discs through movement. Keeping these benefits in mind, you might want to trade in your rocker occasionally to stand and sway with your baby instead.
- Carrying - To avoid strain on your back muscles, hold your baby close to your body and be careful not to get in a habit of carrying him or her on your hip.
- Car Seat - When placing your baby in and out of the car seat, be sure not to twist or pivot, which can be harmful to your back. Instead, sit in the car next to the seat to fasten your baby in the seat securely.
- Postpartum Sciatica - Many women find that after delivery, they have pain, numbness or a tingling that radiates from the lower spine down the leg. This common condition, known as postpartum sciatica, can be eased with stretches, walking and/or other cardiovascular exercises and modalities such as cold packs.
Sitting
- Avoid sitting for long periods of time.
- If you do have to sit for long periods, such as at the office, stand, walk around, and bend or twist gently at regular intervals.
- Invest in an ergonomically designed chair or an orthopedic insert to support your spine.
- Roll up a towel and place it behind your lower back.
- When traveling via air, raise your feet on a briefcase or bag underneath the seat in front of you. Place a travel pillow behind your lower back and try to get up every hour by walking to the bathroom.
Sleeping
- Try not to sleep on your stomach, which arches your back and places pressure on your spine. If for some reason you can't avoid this sleeping position, place a pillow under your stomach to reduce the arch.
- Lie on your back with a small pillow under your knees, or alternatively, lie on your side with a pillow tucked between your knees.
- Ensure your mattress has optimal back support and is comfortable to you.
Standing
It's best to avoid prolonged standing if at all possible as it can strain the back. However, if you do have to stand for a lengthy measure, here are a few tips to help you reduce stress on the spine.
- Prop one foot on a small stool or telephone book and alternate with the other foot every 20 minutes or so.
- With your knees slightly bent, bend over and touch your toes every half an hour.
- At regular intervals, perform some basic stretching exercises to loosen muscles and joints.