How to avoid back pain | The Austin Diagnostic Clinic
×

How to avoid back pain

Tips on getting along with your back

Use these tips to help you prevent and manage back pain during your daily activities.

  • Sitting
    Use a hard chair and put your spine up against it try and keep one or both knees higher than your hips. A small stool is helpful here. For short rest periods, a contour chair offers excellent support.
  • Standing
    Try to stand with your lower back flat. When you work standing up, use a footrest to help relieve swayback. Never lean forward without bending your knees, Ladies take note: shoes with moderate heels strain the back less than those with high heels. Avoid platform shoes.
  • Sleeping
    Sleep on a firm mattress; put a bedboard (3/4″ plywood) under a soft mattress. Do not sleep on your stomach. If you sleep on your back put a pillow under your knees. If you sleep on your side keep your legs bent at the knees and at the hips.
  • Driving
    Get a hard seat for your automobile and sit close enough to the wheel while driving so that your legs are not fully extended when you work the pedals.
  • Lifting
    Make sure you lift properly. Bend your knees and use you, leg muscles to lift. Avoid sudden movements. Keep the load close to your body, and try not to lift anything heavy higher than your waist.
  • Working
    Don’t overwork yourself. If you can, change from one job to another before you feel fatigued. If you work at a desk all day, get up and move around whenever you get the chance.
  • Exercise
    Get regular exercise (walking, swimming, etc.) once your backache is gone. But start slowly to give your muscles a chance to warm up and loosen before attempting anything strenuous.

If your back acts up, see your doctor. Don’t wait until your condition becomes severe.