by Michele Blacksberg

Created on: April 24, 2009   Last Updated: August 10, 2009

"All I did was reach to pick up that toy on the ground and ..."

We naturally think that if we only hadn't tried to reach, pull, lift or stretch to get that last object; we wouldn't be experiencing the spasms surging through our lower backs right now. In reality, back pain is the result of many years of strain, heavy lifting, poor body mechanics, weaknesses and stress to a part of our body we put tremendous demands on every day. It is estimated that 60-90% of people injury their backs each year and at least half of them will continue to have multiple episodes of back pain.

The first tip on how to prevent back pain begins as soon as you get out of bed in the morning:

1. Body mechanics: Pay attention to proper posture and avoid excessive twisting or bending movements of the spine.

Roll your body on to your side like a log and drop your legs off the bed while pushing off to get into an upright position. Bend from the hips stabilizing, if needed, with your hands on your thighs when you sit on the toilet. Provide lumbar support using a pillow when you sit in a chair and cross you leg when tying your shoes to avoid reaching down to the ground.

Avoid leaning over the sink to brush your teeth or twisting sideways to put on makeup or shave in the side mirror. Learn to place your body positioned in front of objects needed instead of reaching sideways to retrieve dishes which unbalances one side of your back. Always push heavy items to move them, don't pull, pushing requires less force from your back muscles.

Lifting items from the ground using good body mechanics involves anticipating how heavy an item might be. The "Golfer's" reach is a popular method to pick up small items such as golf balls. Lean over and lift one leg as you reach to pick up the item off the ground. If the item is heavier, squat next to it to help maintain your center of gravity and counter balance the weight of the object. Next, hold the object tightly to your chest if you plan to carry it and walk away. If the item is heavier still, get help. Both people should squat and lift at the same time with one walking forward and one backward if possible instead of side to side.

2. Exercise and Core Stability development:

Life gets so busy; we don't make exercise a priority. The trick is to find something you are willing to do regularly to get the 30 minutes of daily aerobic activity the American Heart Association recommends. Exercise will keep your back limber, get more oxygen to your

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