Some Dos and Don'ts for Back Care

Sitting is one of the most common positions during waking hours. It also happens to be one of the worst for the back. Choose a chair that provides firm support, especially of the lower back. Keep feet slightly elevated. Get up occasionally, stretch and walk around to relieve the strain. A special tip to men: do not keep a bulging wallet in the back pocket. During long intervals of sitting, it can press on the sciatic nerve, sending shooting pains down the leg.

When picking up or lifting things, do not bend from the waist. Squat, keeping the back straight. That reduces pressure on the lumbar area, site of most backaches.

Poor sleep posture is a sure invitation to backaches. Use a firm mattress. Lie on the side with a bend to the knees. Avoid lying on the belly, a position that increases the spine's lumbar curve, causing that familiar sagging called swayback.

High-heeled shoes may be in fashion in certain circles, but they throw the spine badly out of line, tilt the pelvis and can lead to trouble. Try hard to resist them.

Driving long distances can be a sure pain in the back. Some remedies: get out of the car every hour and walk around for a few minutes; position the seat forward so that knees are bent; place a cushion at the small of the back; if the tilt of a car's seats can be adjusted, change the angle slightly every so often. Boston Orthopedist Robert Boyd has perhaps the best idea: "If the trip is longer than a few hours, fly."

At cocktail parties, singles bars and other stand-up affairs, be sure to circulate about the room. Prolonged standing in one place may not only be dull; it puts great pressure on the spine. Shifting the weight from one foot to the other also helps relieve the strain of standing in place. At a bar do what experienced patrons have long done: always keep a foot on the rail or a rung of the bar stool.

Avoid girdles and skintight jeans.

If they are worn for any length of time, the abdominal muscles, a key prop for the spine, are likely to weaken, and the chances of back injury may increase.

Even toting a shoulder bag, attache case or photographic gear can be risky.

Heavy loads should be balanced on both shoulders. If the package cannot be divided, it should occasionally be switched from side to side to relieve the lopsided pressure.

Mother was right: stand up straight. Keep the body relaxed but erect, although not in the ramrod West Point style. Throw back the shoulders, keep the abdomen pulled in. As a check, stand with heels, buttocks, shoulders and head pressed firmly against a wall. If you can barely slip your hand between the wall and the small of the back, mother should have no reason to complain.

This file is automatically generated by a robot program, so viewer discretion is required.