Did you know that at least 80 percent of Americans will experience back pain at some point in their lives – and that at least 50 percent of working Americans admit to having back pain each year – claiming more than 264 million work days? Low back pain is actually the single leading cause of disability worldwide.

These are grim statistics indeed – but you needn’t lie down and just wait for the inevitable to happen. As a matter of fact, there are a number of things that you can do each and every day to strengthen your back and prevent the small injuries that can add up to big back problems. 

• Sit properly – and we cannot stress this enough! Watching television, driving your car, sitting at your desk – these are all opportunities to slouch – placing undue, unnatural stress on the spine and supporting back muscles. Sit up straight – and your mother and your back will thank you for it!
• Stretch those back muscles – a few minutes every morning before you even get out of bed can make all the difference. Click here to see Dr. Matt’s video on the proper technique (and please subscribe to Allied’s YouTube channel while you’re there for more 2-minute tips!)
• Take care when lifting heavy objects to use your legs – and not your back. And if an object is too heavy – or you’re lifting something heavy from the floor – get a friend to help you! And make sure they lift with their legs as well!
• Household arrangement: Store commonly used, heavier household objects such as water jugs, kitty litter, laundry detergent and beverage cases at waist-height to make lifting easier.

If you do not suffer with chronic back pain – you probably know someone who does – and you know just how dreadful it can be. Since an ounce of prevention is worth a pound of cure, it’s best to endeavor first to keep those vertebrae vertical! Of course, if you’re feeling a little slumped and slouchy and achy and could use some help getting upright without pain, call Allied – we have specialists who can help!

Check out our Two-Minute Walking Videos!

Don’t forget your child’s back!

If your children are among those who are returning to the classroom in a few weeks – please be sure to weigh their backpacks before sending them out that door!

Backpacks should weigh no more than 10% of your child’s weight, according to Consumer Reports. Additionally, make sure the straps are worn over both shoulders and that the weight is carried in the middle of the back.

Children who carry backpacks that are too heavy for them – or carry them improperly over one shoulder – risk long-term damage to their spine and back. So, make sure they get a good head-start on the school year with good carrying habits!

Questions?