How to Care for the Spine

Taking care of your spine involves a lot more than just not breaking it. There are small things that, if done incorrectly or carelessly, can add up to chronic back pain. Once you develop back pain, you are likely to have it the rest of your life, so it is important to prevent it if possible. Follow the steps below to help you in caring for your spine.

Things You'll Need

• Aspirin, acetaminophen, ibuprofen or other anti-inflammatory
• Cold packs
• Warm packs

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Instructions

Preventing Back Injuries

• 1

  Start with exercise. This will help keep your weight down, which will take pressure off your spine. It will also strengthen the muscles in your back so they don't become fatigued.Include stomach exercises, too, as your abdominal muscles assist your back muscles in keeping you upright.

• 2

  Bend over properly when picking something up. If you bend at the waist with your back straight, the weight of your upper body--and whatever you are picking up--is multiplied by the distance from your hips. Instead, bend your knees and lower your body vertically to pick up objects.

• 3

  Practice good posture. This means keeping the natural curve of your spine but not exaggerating it. Sit and stand straight with your head at the top of your spine rather than hanging down in front. Keep your hips and shoulders level and pull in your stomach. Don't hunch over your computer, a book or your meal.

• 4

  Stop smoking. Among the many other reasons to quit is that smoking contributes to the degeneration of your vertebrae, causing them to crack, which results in chronic back pain and the need for surgery.

• 5

  Look after your bone density. Drink milk or eat foods high in calcium. Make a daily multivitamin a habit. Take a calcium supplement if your doctor recommends it or take the medicine he prescribes.

• 6

  Stretch gently when you get up in the morning, before working out, or anytime you have been sitting or standing for a long period of time.

• 7

  Push rather than pull when moving heavy objects.

Treating Back Injuries

• 8

  See your doctor if the pain is severe, lasts more than a couple of weeks or is accompanied by other symptoms such as fever.

• 9

  Treat pain with gentle movement and anti-inflammatories. You can also try ice packs for acute injuries or warm packs for chronic pain.

• 10

  Stay out of bed. Bed rest is no longer recommended for minor back problems because it allows your muscles to weaken, making the problem worse. Instead, gently stretch and keep moving. When you do go to bed, sleep on your side.

• 11

  Try a chiropractor. There are studies showing that a chiropractor can help with chronic lower back pain. Some chiropractors use acupuncture as well, which has been shown to relieve pain temporarily. Let your doctor know you are seeking chiropractic care.