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Tips for a Healthy Back
Don't Smoke
Research shows that people who smoke are more likely to experience lower back pain and more than 80% more likely to develop degenerative disc disease than non-smokers.
Drink Lots of Water
Our bodies are 60-70% water, and adequate hydration (eight large glasses a day) keeps nutrients flowing to, and waste flowing from, the major organs. Drinking water helps to protect joints and nourishes the spinal discs which are also largely water. Drinking enough water, as a part of a healthy diet, also helps maintain weight or achieve weight loss.
Eat Well
Good nutrition and a balanced diet are key components of general good health, but they also play a major role in maintaining back health. Bones and muscles need good nutrition to maintain their structure and healthy daily function and to rebound and repair from injury. A balanced diet should be engineered for maintenance within 10 pounds of your ideal weight, emphasizing foods that maintain calcium balance. Other "back friendly" vitamins and nutrients to look for are Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin K, iron, and magnesium. While it's preferable for vitamins and nutrients to be incorporated into your diet through food, nutritional supplements may be able to make up the difference.
Get Plenty of Calcium in Your Diet
It's estimated that 70% of people don't get enough calcium — the mineral essential for maintaining bone mass — in their diet. Consume foods and drinks rich in calcium to get your recommended amount of calcium: 1000 milligrams a day for people 25-50 (and pre-menopausal women); 1500 milligrams a day for people 50 and over (and post-menopausal women).
Control Your Weight
Adding weight puts more and more strain on your back. Find your ideal weight and keep within ten pounds to foster a healthier back.
Exercise Regularly & Properly
Exercise has the triple benefit of helping your back heal, preventing recurrence of injury and pain, and contributing to weight loss (if appropriate.) It's important to make exercise a regular part of your schedule and to choose the stretching, strengthening and low-impact aerobic exercise appropriate to your condition and your goals. See also Exercises for Your Back.
Learn to Lift Properly
Improper lifting is one of the most common causes of back injuries and the onset of pain. Learn some proper lifting techniques by visiting Body Mechanics Basics.
Improve Your Posture & Work Habits
These are the daily, repetitive stresses that seem like small things but contribute cumulatively to your back health. See Body Mechanics Basics.
Change Your Sleeping Habits
Sleeping on your back puts many extra pounds of pressure on your back. The simple act of placing a couple of pillows under your knees cuts that pressure in half. Sleeping on your side with a pillow between your knees also reduces that pressure.
Reduce or Eliminate Alcohol Consumption
Alcohol is a depressant. It can contribute to chronic pain and interact negatively with medications. It also can contribute to weight gain and obesity, since it lacks any nutritional value and adds sugar to your diet. Together these aspects can interact or cycle, multiplying the negative impact.