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Exercise keeps the back limber

By SALLY ANDERSON
Published September 27, 2005

Four of five adults will suffer from low back pain at some time in their lives, according to the American Academy of Orthopedic Surgeons. Occasionally, back pain can be a red flag signaling a serious problem that should be evaluated by a physician, however research shows that the majority of lower back problems relate to deconditioned muscles.

Excess body fat, a sedentary lifestyle and even something as fun as playing golf, can cause pain in the lower back if the muscles are tight and weak.

Deconditioned muscles cannot give the spine the support it needs to keep the back in alignment. For good lower back health, you must strengthen and stretch not only the back muscles, but the neighboring muscles that support the spine: abdomen, hips, buttocks and thighs.

Remember: Tight muscles must be stretched and weak muscles must be strengthened. Try these easy-to-do tips to prevent pain:

When sitting for long periods, take breaks, move around and stretch.

Kneel when gardening, instead of bending from the waist.

When lifting heavy objects, bend knees and let your thighs do the work.

Place a rolled towel or pillow between your lower back and the chair when sitting for long periods.

Avoid cradling the phone between the ear and shoulder; this can cause the spinal joints in the neck and upper back to tighten.

Limit time wearing high-heeled shoes; this can create a forward tilt of the spine.

Practice contracting the abdominal muscles.

Sleep on your side with knees bent.

-- Sally Anderson is happy to hear from readers but cannot respond to individual queries. Write her in care of Seniority, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731; or send e-mail to slafit@tampabay.rr.com

[Last modified September 26, 2005, 20:31:06]