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Eight in 10 Americans may contend with an aching back at some point in their lives. The good news is there's a lot you can do to give yourself an edge against this formidable foe. Battling SHORT-TERM RELIEF Is back pain fl aring up even as you read this? These tips may off er swift respite: + Get moving. For every hour you sit, spend fi ve minutes walking and stretching. + Hit the fl oor. Lie on your back and alternate pulling each knee to your chest and hold the position for 10 seconds. Do this exercise fi ve to 10 times per leg to stretch the muscles in the back. + Straighten up. If you're hunched over, bring your shoulders back and keep your feet on the fl oor. + Stretch from head to toe. Back pain underscores the body's interconnectedness. For example, if your neck or hamstrings are tight, you'll feel the pressure in your back. LONG-TERM LIBERATION The following tips can reduce or prevent back pain in the future: + Schedule exercise. Regular low-impact exercise, such as walking and water aerobics, benefi ts the back muscles and spinal discs. It also helps you reduce excess weight, which can put pressure on the lower back. + Care for your middle. A strong core is crucial for back health. Yoga and tai chi can boost your balance and strengthen your abdominal muscles. + Feed your bones. Eat a healthy diet rich in calcium and vitamin D to help your bones stay up to the task of supporting the back. + Lift smart. Generate power from your legs, not your back. Avoid bending or twisting while lifting heavy objects. ✚ BACK PAIN Talk with your physician if back pain is interfering with your everyday life. Need a provider? Visit christushealth.org and select "Find a Physician." So Long, Smartphone Stoop Everywhere you go, you see people hunched forward with necks bent and eyes trained on their mobile devices. This digital-age epidemic of poor posture, sometimes known as text neck, causes problems that are anything but virtual. Bend your neck downward just 15 degrees, and your spine may strain as if supporting 27 pounds more than normal. All that pressure can manifest as neck and back pain. Over time, poor posture can strain muscles and pinch nerves. You don't have to give up your devices to spare your spine. Try to limit the time you spend using your smartphone or tablet. During screen use, get in the habit of sitting up straight. When you can, hold or set the device in front of you instead of in your lap. To give your neck and back a break, stand up and walk around periodically. Winter 2017 | christussantarosa.org BE WELL 11