Cindy's Health Tips:
Back Pain
Health Tip #7, 10 October 1996
Why do I get back pain?
Most back pains are due to weak muscles or excessive strain, or related to these factors. The following are some activities that cause back pain:
picking up extra weight
poor posture
poor sleeping posture
What are some helpful sport/exercise activities?
Walking: This is a great activity for increasing good posture.
Swimming: The water gives more support to your back, relieving it of some pressure. It is the best activity to reduce back pain.
Cycling: You need to maintain a good posture during cycling to promote better back health.
Jogging: Keep a smooth stride while jogging. Do not jog in poorly cushioned shoes, on hills, or on hard surfaces because the shock is absorbed by your shoes, feet, legs, and spinal disks. Cushioned shoes and a good surface absorbs the shock.
What are some detrimental sport/exercise activities and what can I do about it?
Golf: One survey found that 25% of golf pros suffer from lower back injuries. One improvement for your back is when you bend your knees, keep your back straight.
Tennis and racquet sports: Twisting, swinging, stop-and-go movements promote back strains. One improvement for your back is to practice backhand and serves with a pro trainer if you are feeling strain in your lower back.
Bowling: Lifting a heavy object, twisting, and bending the upper body promotes back strains. Try to carry a smooth delivery and choose a lighter ball.
Football, basketball, baseball: Twisting, jumping, and crashing are all movement that provoke back pains. Do not engage in these sports with a weak back.
Weight lifting: Do not bend over with your legs straight. Avoid jerky movements. Keep your back as straight as possible and keep your knees bent.
What are some aspects of good posture?
Keep your shoulders back with head your head centered over them
Choose a chair that firmly supports your lower back
When standing, occasionally shift weight from one foot to another to avoid fatigue
Do not stand too long in one position
What are some other simple things I can do avoid back strain?
Never bend from waist only
Always turn and face the object you wish to lift
Avoid sudden jerky movements of the muscle
Use a rocking chair because rocking rests the back
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