Back to Basics

6 steps to a healthy, pain-free back

By Erica K. Perkins, Health & Fitness Director, University of Virginia

We rarely hear children or adolescents complain about back pain. This is because they move, spin, run and twist all day long. This constant motion enables their muscles and joints to stay loose and mobile. 

As we age, working at desks and driving in cars replaces recess and backyard tag so our joints get stiff and our muscles get tight and weak which makes them much more vulnerable to injury. One of the most common causes of low back pain or injury is lifting heavy objects when the body is not prepared to do so, resulting in muscle strains, ligament sprains and slipped discs. A slipped disk (also called a herniated disk) happens when a disk between the vertebra bulges and presses on nerves. 

Getting to the cause

Often, symptoms of back pain are treated, but not the underlying cause. Without identifying the causes that lead to the pain, which is most often muscle imbalances associated with lifestyle factors, pain will persist and possibly get worse. To maintain a healthy back, it is important to move, align, stretch and strengthen daily.  

Here are 6 steps to keep your back healthy and strong: 

1. Get at least 30 minutes of low to moderate physical activity most days of the week. 
2. When sedentary, take a body break every 30 minutes by taking one to two minutes to stretch your chest, hip flexors and hamstrings and taking each joint gently through its fullest range of motion. If these muscles are tight, they should get some extra attention after an exercise session as well.  
3. Check your posture. When sitting at a desk or computer, keep knees and elbows at 90-degree angles, your shoulder girdle should be pulled down and your chin should be parallel to the desk.  
4. Maintain a good foundation. When standing, exercising, stretching or lifting, pay particular attention to your body alignment. Skeletal structures are not that different from the foundations of a building; bones are more stable when evenly stacked over each other. Shoulders, hips, knees and toes should always be stacked and level. 
5. Strengthen your core muscles. These surround your shoulder girdle, spine and pelvis and should be able to act as your internal weight belt when lifting heavy objects. Exercises like bridges, planks, hovers and modified v-sits teach these muscles to work together to provide a solid, strong foundation. 
6. Stay hydrated. Our muscles need water for repair, our joints need water for lubrication and our discs need water to prevent drying out. How do you know if you are sufficiently hydrated? Check your urine; it should be a very pale yellow to almost clear.  

Be sure to consult with your doctor as to the severity of your injury if you are currently suffering low back pain. Consult with a fitness professional if you need assistance with proper stretches and core strengthening exercises.