Back Safety: How to Set Healthy Limits

A can-do attitude will take you far. Just don’t let it take you too far. Pushing your body beyond its limits can lead to a back injury, a fall or long-term pain. A healthy dose of caution can help keep your back safe at home, work, play and on the road.

Avoiding Injury at Home

Chores can be a real workout. Take breaks and change tasks or positions about every hour to keep your back safe. Good technique can also help you avoid soreness:

• Keep your elbows close to your body when holding a mop. Stand upright and avoid twisting at the waist.
• Kneel or sit on a stool to access low fixtures in the bathroom or elsewhere.
• Make sure floors are clear before carrying full laundry baskets and other loads.
• Stand upright and walk with your vacuum. Split the task into five- to 10-minute bouts.

Constipation and Back Pain

Your back pain may even be caused by constipation. When you’re constipated, waste builds up inside your colon, causing it to swell and put pressure on surrounding organs and nerves, often resulting in a dull ache or pain. To find relief from constipation, try drinking plenty of water, implementing lifestyle changes (like regular exercise) and consuming foods high in fiber. If you aren’t able to find relief, talk to your doctor.

Staying Safe at Work

Sometimes getting things done means moving things around. Ask yourself these questions before you lift a box or other objects:

• Does its shape make it difficult to move by myself?
• How far and/or high do I need to move it?
• Is it too heavy for me to pick up and carry on my own?

When you need to get into an overhead shelf or cabinet, use a step stool or ladder. Don’t use a chair or a stack of boxes, which makes you more likely to fall. Most importantly, stop and ask for help with any task you’re not sure you can do safely on your own.

These steps can also reduce your risk for back problems:

• Don’t slouch or arch your back when you stand. Wear comfortable, supportive shoes.
• Keep tabs on your workspace. Report hazards, like spills and equipment damage, right away.
• Use the proper form for each task — every time. For example, bend at your knees when lifting an object from the floor.

If you have more labor-intensive work, be mindful that repeating the same motions throughout the day can be hard on your body and back. So can awkward movements, such as twisting. Over time, muscles, tendons and other soft tissues can become damaged.

How to Prevent Back Pain When Sleeping

While sleep is a time to restore and rejuvenate your body, you may be sleeping in positions that are harming your back. Because you spend almost a third of your life sleeping, it’s important to learn healthy sleep positions so you get the rest your body needs while protecting your back.

Sleeping on Your Side

If you’re a side sleeper, try raising your knees toward your chest in a fetal-like position and placing a pillow between your legs. Doing this helps to align your spine, pelvis and hips, takes pressure off your spine and other joints and prevents your back from curving backward.

Sleeping on Your Back

Although sleeping on your back may be comfortable, your lower back is likely not receiving the support it needs. Place a pillow under your knees to maintain the natural curve of your lower back. Doing this may relax your muscles and keep your body properly aligned.

Sleeping on Your Stomach

Sleeping on your stomach puts strain on your back and isn’t encouraged. While there may be a way to make it work, it’s recommended to find another position to sleep in to avoid unnecessary strain on your neck and back. But if you’re unable to find another comfortable position, try placing a pillow beneath your hips and lower stomach to relieve your back. If comfortable, place a pillow under your head as well.

Get Physical and Have Fun the Safe Way

If you’re trying a new sport or restarting an exercise program, slowly build up your time and intensity. Too much, too soon, can lead to pain and injury.

Rest your body for a couple of days before repeating the same activity, but don’t save all your exercise for the weekend. Keep moving with a different activity on your off days and stretch daily. Tightness in your neck and hamstrings, for example, can put extra pressure on your back.

Here are some tips to keep your activities safe and fun:

• Don’t skip your warm-up or cooldown.
• Stop if you have any pain during an activity.
• Use proper technique and ask for help when you need it.

Preventing Back Pain From Running

If you’re a runner who experiences back pain and is looking for relief, we’re here to help. To prevent pain when running, we recommend:

• Avoiding overtraining
• Changing your running form if needed
• Practicing strength training to build up lower-body muscles
• Spending time warming up and cooling down
• Staying hydrated
• Swapping your running shoes

Because back pain when running is often caused by muscle strain, imbalances and joint irritation, these tips should help you find the relief you’re looking for.

Keep Road Trips Injury-Free

Simple steps can make a long commute or a road trip more comfortable. On long journeys, make frequent pit stops to stretch and walk for a few minutes.

Before driving, position your seat so that you’re:

• Able to reach controls without leaning
• Sitting on a flat surface
• Slightly bending your knees

If you’re the passenger, keep your smartphone or other devices at chest or eye level. Your neck and back will thank you. No matter what seat you’re in, sit up to keep your spine straight. Consider placing a rolled towel or lumbar support cushion behind your lower back.

We’ve Got Your Back

We have a wealth of knowledge and experts available to help you live your best life, feeling healthy and strong. Learn more about our sports medicine and rehab care.