Healthy Habits to Keep Your Spine S t r o n g
HUMILITY OF MARY HEALTH PARTNERS
Contents Caring for Your Back Daily
Self-Care for Low Back Pain
Relieving Back Pain
Relieving Back Tension
Back Safety Pushing and Pulling Lifting Bending Turning Sitting In and Out of Bed
C a r i n g f o r Yo u r B a c k D a i l y Take care of your back throughout the day and you will have fewer back problems. Try to warm up before you move and shift positions often. Also do your best to form healthy habits.
Warm Up for the Day Do a few slow, catlike stretches before starting your day. This simple warm-up can soften your disks, stretch your back muscles and help prevent injuries.
Shift Positions Often At work and at home, change positions often. This helps keep your body from getting stiff. Stand up or lean back while you sit. If you can, get up and move every half hour.
Form Healthy Habits Keep a healthy weight. Too much weight, strains your back. Losing just a few extra pounds can help a lot. Try not to overeat. Learn about serving sizes. The size of a serving depends on the food and the food group. Many foods list serving sizes on the labels. Handle minor aches with cold and heat. Apply cold the first 24-48 hours. Use heat after that. Always place a thin cloth between your skin and the source of cold or heat. Take medications as directed. This helps keep pain under control. Always read labels and call your doctor or pharmacist if you have any questions.
Walk Each Day A daily walk keeps your back and thigh muscles stretched and strong. This gives your back better support. Be sure to walk with your spine’s three curves aligned.
Self-Care for Low Back Pain Most people have low back pain now and then. In many cases, it isn’t serious and self-care can help. Sometimes low back pain can be a sign of a bigger problem. Call your doctor if your pain returns often or gets worse over time. For the long-term care of your back, get regular exercise, lose any excess weight and learn proper posture.
Reduce Pain and Swelling Cold reduces swelling. Both cold and heat can reduce pain. Protect your skin by placing a towel between your body and the ice or heat source. For the first few days, apply an ice pack for 10-15 minutes every hour while you’re awake.
After the first few days, try heat to ease pain. Over-thecounter medications can help control pain and swelling. Try anti-inflammatory drugs such as ibuprofen, preferably coated to prevent stomach irritations. If you are not able to use these medications, trying acetaminophen such as Tylenol will help with the pain. Always consult your doctor first because anti-inflammatory drugs can be contraindicated for use with certain medications you may be already using.
Exercise Exercise can help your back heal. It also helps to strengthen your back and increases flexibility, preventing any re-injury. Ask your doctor about specific exercises for your back.
Use Good Posture to Avoid Re-injury When moving, bend at the hips and knees. Don’t bend at the waist or twist around. When lifting, keep objects close to your body. Don’t lift more than you can handle. When sitting, keep your lower back supported. Use a rolled-up towel as needed.
Call Your Doctor If You’re unable to stand or walk You have a temperature over 101 You have frequent, painful or bloody urination You have severe abdominal pain You have a sharp, stabbing pain Your pain is constant You have pain or numbness in your leg You feel pain in a new area of your back You notice that the pain isn’t decreasing after more than a week
Relieving Back Pain Back pain is a common problem. You can strain back muscles by lifting too much weight or just by moving the wrong way. To help yourself feel better and prevent future back strains, try these tips:
Ice or Cold Therapy Ice reduces muscle pain and swelling. It helps most during the first 24 to 48 hours after an injury. Wrap an ice pack or a bag of frozen peas in a dishcloth. Never place ice directly on your skin. Place the ice where your back hurts the most Don’t ice for more than 20 minutes at a time You should use ice several times a day
Medications Over-the-counter pain relievers include aspirin, acetaminophen and ibuprofen. They can help ease discomfort and/or reduce swelling. Tell your doctor about any medications you take Take medications only as directed
Heat After the first 48 hours, heat can relax sore muscles and improve blood flow. Use a heating pad set on low. To prevent a burn, keep a cloth between your skin and the heating pad. Don’t use a heating pad for more than 15 minutes at a time. Never sleep on a heating pad. A warm shower can relax sore muscles.
R e l i e v i n g B a c k Te n s i o n Being relaxed helps keep your mind healthy and your back ready to move. Take short breaks often. Walk around. Stretch. Switch tasks. Also give the following a try.
Deep Breathing Deep breathing is a simple way to reduce stress. You can do it almost any time you need to relax. Inhale slowly through your nose. Let your lungs and stomach expand Hold your breath for 2-3 seconds Exhale slowly through your mouth until your lungs feel empty. Repeat 3-4 times
Relieve Tension Muscle tension can create tender spots called trigger points. The tips below may help relieve muscle tension Press the trigger point if you can reach it. If not, lie on a soft tennis ball, or ask a friend to press the spot. Use steady pressure for 10-15 seconds. Breathe deeply. Repeat a few times Massage trigger points with ice for 2-5 minutes. Press lightly at first. Slowly increase firmness. Pushing can be hard on your back. Pulling can be even harder. So, push rather than pull when you can. Follow the tips on this sheet to help protect your back.
Back Safety:Pushing and Pulling Pushing a Light Object Bend your knees slightly. Keep ears, shoulders, and hips in line Tighten your stomach muscles Lean in slightly toward the object you’re pushing Use your legs and the weight of your body to move the object Take small steps
Pushing a Heavy Object Tighten your stomach muscles Bend your knees Lean in toward the object you’re pushing. The heavier the object, the more you should lean Try not to hunch your back: Keep it straight Use your legs and the weight of your body to move the object Take small steps
Pulling Face the object you’re pulling Keep your knees slightly bent Step backward and pull the object with you Don’t twist your body. If you’re using one hand, putting the other hand on your hip can help keep you from twisting When pulling heavy objects, lean back, bending at the knees and hips. Keep your arm straight. Let your body weight pull the load
Back Safety: Lifting Lifting can strain or even injure your back. Follow these tips to keep your back safe while you bend, lift, and carry
Step 1 Face the object With your back straight, get down on one knee If you can, tilt the object so one side lifts off the ground Keep the object close to you
Step 2 Tighten your stomach muscles Use your legs, arms, and buttocks to lift, not your back Avoid twisting Lift the object to your knee Grasp the object firmly
Step 3 Lift with your arms and legs, not your back Move quickly to help make this easier
To Carry an Object Hold it close to your body Bend your knees slightly as you walk. The heavier the object, the more you should bend your kneesGet the help with heavy or unbalanced objects
Back Safety: Bending Bending can strain or even injure your back. Follow the tips below to move safely and protect your back as you perform everyday activities.
Bending Over Keep your feet shoulder-width apart Move your whole body as one unit Bend at your hips and knees, not at your waist Flatten your stomach and tighten your leg muscles To keep your spine straight, let your buttocks move out behind you (don’t try to tuck them under) If you need to, place one hand on a sturdy object for support
Bending to the Floor Lower yourself to one knee. If you can rest one hand on a sturdy object to help lower yourself Rest one arm on your raised knee Don’t bend at the waist Do not hunch your back or neck to reach to the floor. Instead, bend more at your hips and knees to get closer.
B a c k S a f e t y : Tu r n i n g Protect your back while you stand or turn. Turning can twist your spine if performed incorrectly. Keep these tips in mind as you move.
Protect Your Back When You Turn To turn, move your feet instead of twisting your body at the waist Turn your hips and shoulders together Take short steps around Try pivoting on the heel closest to where you’re headed. Step forward out of the turn Keep your knees relaxed and your stomach muscles tightened
Back Safety: Sitting Sitting can strain your back if you don’t do it right. Learn the correct movements to protect your back.
Sitting Down Follow these steps to sit down. Reverse them to get back up Make sure the chair is behind you Place one foot slightly behind the other Tighten your stomach muscles. Bend forward from the hips, keeping your back straight Hold the armrests or sides of the seat for support Bend your knees. Use your leg muscles to lower yourself onto the seat Scoot back in the seat until you are comfortable
Sitting Safely Keep your feet flat. Don’t cross your legs A low footrest (no higher than 8 inches) may help A support behind your lower back or between your shoulder blades can help make you more comfortable. When sitting for long periods, change your position from time to time. Also get up every half hour and move around.
Back Safety: In and Out of Bed Good posture protects your back when you sit, stand, and walk. It is also important while getting into and out of bed. Follow the steps below to get out of bed. Reverse them to get into bed
Roll Onto Your Side Keep your knees together Flatten your stomach muscles to keep your back from arching Put your hands on the bed in front of you
Raise Your Body Push your upper body off the bed as you swing your legs to the floor Keeping your back straight, move your whole body as one unit. Don’t bend or twist at the waist Let the weight of your legs help you move
Stand Up Lean forward from your hip and roll onto the balls of your feet Flatten your stomach muscles to keep your back from arching Using your arm and leg muscles, push yourself to a standing position
Back Safety: Sleeping Positions Good posture protects your back when you sit, stand, and walk. It is also important while sleeping. Keep your ears, shoulders and hips in line. Try the tips below. Also, be sure to follow any guidelines from your health care provider.
Safe Sleeping Ask your health care provider how firm your mattress should be Find a position that keeps your back aligned and comfortable Fill gaps between your body and the mattress with pillows Never sleep on your back without bending your legs Place pillows under your legs from your thighs to your ankles Never sleep on your stomach
Turning in Bed If you change positions, you will need to move your pillows When you turn in bed, move your whole body as one unit Tighten your stomach muscles bend your knees slightly toward your chest Roll to one side, keeping your ears, shoulders, and hips in line Support you upper body and top leg with pillows Be careful not to bend or twist at the waist
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HUMILITY OF MARY HEALTH PARTNERS