By John Destacamento

Caring for a painful back

Symptoms: lower or upper back pain, pain down the side or the back of the leg, tingling or numbness in part of the leg.

• Avoid strenuous activities which require lifting or back movement.
• Rest supine (flat) on your back with legs bent if you have severe pain.
• If you experience spasms, apply ice packs for approximately 10 to 20 minutes, then heat area back to normal room temperature.

Good Back Habits

There are three natural curves in your back, keeping these curves in their normal position will reduce pressure.

Sleeping

• Use a firm mattress.
• Put a pillow between your legs when you sleep on your side
• When sleeping on your back place a pillow underneath your legs.
  
  
  Sitting
  
• Keep your ears, shoulders and hips in line.
• Keep your knees level with your hips.
• Place both feet on the floor.
• Be sure your back is firmly against the back rest of your chair.
• While using a computer, your eyes should be aligned with the top of the screen of your monitor.
  
  
  Standing
  
• Keep your ears, shoulders and hips in line.
• Keep your pelvis tilted forwarded.
• Rest on foot on a block or stool
  
  
  Walking
  
• Hold your head up high
• Keep your chin tucked in
• Toes should be pointed straight ahead
• Your shoes should support the arch in your feet
  
  
  Lifting
  
• Keep your back straight.
• Use your legs to make the lift
• Keep object close to your body
• Try not to twist your spine while holding something heavy
• Do not lift objects over shoulder level.

Stretches
Contact your fitness professional to learn these back stretches properly.

Pelvic Tilt

Knee Drop, Oblique Twist

Supine knee to Chest

Hamstring Stretch

Cat Stretch

Upright Cobra

Shoulder retraction

Shoulder Shrugs

Neck Tilts

Neck Rotations

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Back Exercises
Contract your fitness professional to learn these back exercises properly.

Ball Crunch

Prone Cobra

Ball Squats

Prone Iso Abs

Lifted Leg Toe Touch