Research shows that back pain is one of the biggest reasons people miss work. But is there anything the average person can do to keep his or her back healthy? The people at Harvard Medical School give us a resounding, YES!  Here are their recommendations:

• Keep fit. This is the most important thing you can do to maintain your back’s health. If you’ve had an episode of back pain already, you’ll want to consult your physician and get started with a fitness program appropriate for you. Generally, a program that focuses on strengthening your back and abdominal muscles will be ideal. Activities such as bicycling (regular or stationary), swimming and walking are ideal.

• Try to stay your ideal weight. Added weight adds to the load your spine must carry and increases the chance for a painful episode.
• No smoking. Research has established a link between smoking and back pain. Scientists believe nicotine hampers the flow of blood to the vertebrae and disks. Smokers tend to lose bone faster than nonsmokers, which puts them more at risk for pain.
• Lighten your daily load. If you carry a backpack, purse or briefcase, try to streamline and carry only what is necessary. Don’t carry the load to one side. Keep the items as close to the center of the back as possible when using a backpack.
• Don’t remain standing or sitting in the same position for too long. Take breaks to stretch and shift your position. When possible take short walks to loosen up.
• When sitting, keep your knees a bit higher than your hips and bend them at a 90-degree angle. Sit with your feet comfortably on the floor. If your feet don’t reach the floor, put a book or small stool under them.
• Choose an office chair that offers proper support. That means you’ll want one with an adjustable backrest, lumbar support, armrests and wheels. Also, make sure you set up your workspace so that you don’t have to do a lot of twisting.
• Sleep on your side if you can. You’ll also want to curl your body up a bit. Choose a pillow that keeps your head level with your spine. Your mattress should be firm enough to support your spine—that means it doesn’t sag into your bed.

Visit  Heallth at Harvard Medical School www.health.harvard.edu).

For more information, check out Harvard’s Low Back Pain: Healing Your Aching Back  www.health.harvard.edu/special_health_reports/Low_Back_Pain.htm?
utm_source=HEALTHbea&utm_medium=email&utm_campaign=100407)