Prevention

• Do crunches and other abdominal-muscle strengthening exercises to provide more spine stability. Swimming, stationary bicycling and brisk walking are good aerobic exercises that don't put extra stress on your back.

• Use correct lifting and moving techniques, such as squatting to lift a heavy object. Don't bend and lift. Get help if an object is too heavy or an awkward size.

• Maintain correct posture when you're sitting and standing. Don't slouch.

• Don't smoke. Smoking is a risk factor for arthrosclerosis (hardening of the arteries), which can cause lower back pain and degenerative disc disorders. Also, smokers tend to be sedentary, which leads to back problems.

• Reduce emotional stress, which may cause muscle tension.

• Lose weight. Extra weight, especially around the middle, can put strain on your lower back.

• Using elastic belts that "pull in" the lumbar, or lower back, and abdominal muscles may not work. A major study of these kinds of belts worn by people who lift or move heavy objects said that the belts did not reduce back injury or back pain. The study from the National Institute for Occupational Safety and Health did not find a difference in back injuries among workers who wore back belts every day compared to workers who never used these belts or used them once or twice a month.

Exercises for your back

Here are some exercises to help strengthen your back. They should be done every day for five minutes:

• The Cat-Camel: Do this as a warm-up. This helps lubricate the joints of the spine and restores flexibility to the spinal muscles and ligaments. The Cat-Camel starts on all fours. Slowly alternate arching and rounding your back. Hold each pose for eight to 12 seconds.

• Curl-up: Lie flat on your back with one knee flexed. Raise your head and shoulders off the floor; alternate the bent leg midway through each set of repetitions. Pause and then return to the starting position.

• Side Bridge: This exercise works your abdominals. This is important because strong abdominals help give the spine good support. Lie on your right side, bending your knees. Raise your upper body using your right arm to hold you up. Use the torso to lift the hips, being careful not to let the top hip rotate forward. Make sure to bend your elbow directly beneath your shoulder. Place your left hand on your hip. Hold this position for 10 to 15 minutes and then repeat on the opposite side.

• Birddog: Start on all fours. Extend one leg and the opposite arm so that they are parallel to the floor. Hold this position for seven to eight seconds, and then repeat with the opposite arm and leg.

How to sit

Make sure your chair has a straight back. Your knees should be slightly higher than your hips. A stool might help if you cannot adjust the chair. While at your desk, turn with your entire body. Don't slouch.

When driving, sit straight. Avoid leaning forward to reach the controls. A small pillow or towel under your lower back can help.

How to stand

Don't slouch. If you are standing for a long time, rest a foot on a low stool. Every so often, switch feet.

How to sleep

Sleeping on your side with a pillow supporting your head and another between your knees is the most ideal position. For back sleepers, placing a pillow under the knees and under your lower back can help. Don't sleep on your stomach. Also sleep on a firm mattress.

More on Acute Lower Back Pain

	Getting Your Back on Track
	Taking Care of Your Back at Work
	Q&A: Protecting Your Lower Back
	Treating Back Pain with Needles
	Protecting Your Back When Shoveling Snow

This article was reviewed and updated June 2007.