TO FIND A PHYSICIAN NEAR YOU, CALL 1-888-321-DOCS.
3
NorthShoreLIJ.com
A H EALTHY S PI N E
is a
fundamental part of a healthy life.
Disorders or injuries can irritate
the spinal cord and negatively affect
other parts of the body.
Maintaining a healthy weight and
posture reduces your risk of back
pain. Furthermore, exercise that
helps the muscles along the spine stay
strong and fully functional is crucial.
Strong muscles take pressure off the
bones and other back structures.
Strengthening the neck, back, side and
abdominal muscles through aerobic,
strength and stretching exercises is
an important part of preventing and
reducing back pain.
Back-Benefi cial Activities
Some ways to exercise and
strengthen the core muscles that
support the spine include:
• Swimming, which strengthens the
abdominals without putting stress
on joints
• Yoga, which stretches muscles and
relieves soreness while promoting
fl exibility
• Weight training with proper form,
which allows you to develop spine-
supporting muscle groups such
as the latissimus dorsi (side and
middle back), trapezius (neck and
upper back), quadratus lumborum
(lower back) and spinal erectors
A recent study published in the
Annals of the Rheumatic Diseases
found that low back pain is the
leading cause of disability worldwide.
The nicotine and smoke from
cigarettes make the spine age
at accelerated rates, according
to the American Academy of
Orthopaedic Surgeons.
Some Exercise
DON'TS
Most of us experience low back pain at some point in life —
but trouble can be averted with lifestyle adjustments.
DI
D
YOU
K
NOW?
BACK PAIN
at Bay
Keeping
focus on health
:::
get active
:::
Sit-ups and crunches, which can be hard on the lower back. Instead, try "planks"
to strengthen the abdominals. In this exercise, you hold your body parallel to the
fl oor for about 30 seconds, resting your weight on your forearms and toes.
Fitness shouldn't hurt your
spine. Make sure your
exercise routine or favorite
physical activity does not
put unnecessary strain on
your neck or back. Activities
that can lead to injury if not
performed carefully include:
Cycling, in which the typical posture
can put stress on the upper back and
neck. Recumbent bicycles provide
similar benefi ts without this stress.
Gymnastics, in which certain
moves, such as back walkovers,
fl ips, dismounts and vaults,
can cause back injury through
repetitive hyperextension of the
lower back.
1
2
3
