10 Tips for Taking Care of Your Back

As you grow older, the likelihood of getting back pain increases. This can be caused by overworked muscles coping with abnormal posture.

If you’re worried about getting back pain—especially if you work in an office that has you hunched in front of the computer all day, here are some tips that will help prevent you from getting it.

1. Sit up straight, don’t slouch, and walk tall.
2. Develop strong back and abdominal muscles to help support your upper body.
3. Stay in your ideal weight range to avoid straining your spine.
4. Sitting puts a greater load on the lower back than standing or walking. While doing computer work, watching TV, or reading, make sure to get up and move around.
5. Buy comfortable chairs, sofas, mattresses, and pillows. Replace furniture that cause back discomfort.
6. If you must carry heavy bags, distribute the weight evenly on both arms. Wear backpacks over both shoulders, not just one.
7. Use an infant carrier that can be slung over both shoulders. Better yet, bring a stroller.
8. When picking up a heavy load, bend your knees and not your waist, keep the load close to your body, and lift without jerking.
9. Strained your back? Take a couple of days off for bed rest. Apply a hot compress to the painful area for 20 minutes at a time. As the pain eases, do some gentle stretching exercises.
10. Stay fit and active. Exercise can stretch shortened muscles, build strength and endurance, and maintain mobility of joints.