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Exercise

Next to good posture, the greatest support you can give your back is a good exercise program to build strong muscles in your back, upper legs and especially the abdomen. Strong abdominal muscles help maintain the back's three natural curves which must be in balanced alignment for a healthy back. Exercise is also important for improved flexibility because tight muscles can increase the chance of back injury. Stretching exercises, which make muscles more flexible and motion easier, are also a good way to warm up before more vigorous exercise.

Proper lifting

Many back injuries result from improper lifting, especially when you are bent over the object that you are lifting. If you twist in this position, you're asking for a back injury. To lift safely, you have to keep your back upright. This shifts the weight onto your strong leg muscles and reduces the risk of straining your back.

Here are six steps for proper lifting.

  1. Get a firm footing. Keep your feet as far apart as your shoulders and your toes pointing out.
  2. Don't bend at the waist. Bend your knees instead.
  3. Tighten your stomach muscles. They support your spine when you lift.
  4. Lift with your legs, not your back.
  5. Keep the load close to your body. It exerts less force on your back.
  6. Keep your back upright when lifting or putting down the load. Avoid twisting.

Keeping your back strong and healthy

In our stressful, fast-paced society, it's no wonder that so many of us have "bad backs" that turn pleasurable activities into painful chores. Fortunately, there are many things you can do now to protect your back and improve your life. In addition to practicing proper lifting, your back will also benefit from proper exercise, improved nutrition, reduced stress and, in many cases, physical therapy.
 

Stress reduction

Your spine is sensitive to muscular tension that builds during a stressful day. Organize your daily routines to make life easier on both mind and body. Schedule time for "stress busters" like hobbies, laughter, relaxation and exercise.

Weightloss

The farther a potbelly juts out in the front, the more force it exerts on your back. Losing excess pounds can take a sizable load off your back.

Physical therapy

Whether your back is already sore or you just want to avoid the problem, the professional staff at O'Neill Physical Therapy Services can help. We can teach you relaxation techniques to help you reduce stress and design a personalized exercise program. We can also analyze your posture and help you improve it .

When appropriate, we'll even provide weightloss and nutritional counseling. If your job is hard on your back, we can analyze your lifting habits and teach you injury prevention techniques.

What about the cost?

Your health insurance may cover many or all of our services. Call us so we can confirm your insurance coverage before your first ap­pointment. O'Neill Physical Therapy Services works with many insurance companies including:

  • MDIPA (Mamsi, Optimum Choice, Alliance)
  • Blue Cross/Blue Shield
  • PHCS
  • Potomac Physicians
  • Medicare
  • Travelers
  • Conservicare
  • CCN
  • Columbia Free State
  • TriState Health Partners