Billy Glisan, M.S.

IMMEDIATE PAIN RELIEF

1.  Rest Your Back

2.  Apply Ice to Reduce Swelling

3.  Compress the Area

4.  Take Aspirin, Acetaminophen, and Ibuprofen

5.  Know When Your Condition Requires a Physician

6.  Alternate Heat or Ice with Stretching

7.  Avoid Harmful Activities

8.  Practice Good Posture

9.  Try a Massage

10.  Keep Moving

YOUR DAILY ROUTINE

11.  Get a Back-Friendly Bed

12.  Stretch Before Getting Up

13.  Use the Logroll Technique to Get Out of Bed

14.  Use Your Arms and Legs to Get On and Off the Toilet

15.  Use Your Arms to Support Your Back

16.  Let Your Feet Help Your Back

17.  Give Backaches the Boot

18.  Ride Right

19.  Ease In and Out of the Car Gently

20.  Feed Your Spine

21.  Let Your Back Rest at Work

22.  Set Up Your Workstation Correctly

23.  Allow the Health of Your Back to Schedule Your Work Activities

24.  Relax Your Back

EXERCISES FOR YOUR BACK

25.  Start Exercising Regularly But Sensibly

26.  Take Your Back for a Walk

27.  Build Your Heart, Lungs, Legs, and Back With Stair Climbing

28.  Choose Cycling or Swimming Instead

29.  Stretch the Small Muscles in Your Hips

30.  Stretch Your Hamstring

31.  Keep Your Hip Flexors Flexible

32.  Try a Press-Up

33.  Add Lumbar Rotation to Your Stretching Routine

34.  Try a Curl-Up for Your Stomach Muscles

35.  Strengthen Your Upper Back

36.  Strengthen the Postural Muscles

37.  Strengthen Your Lower Back Muscles

38.  Learn to Squat Correctly Using the Assisted Squats

BODY MECHANICS

39.  Use the Squat Lift

40.  Use the Golfer's Lift for Light Objects

41.  Lift Moderately Heavy Objects Like a Crane

42.  When You Have a Choice, Push, Don't Pull

43.  Minimize Bending and Twisting Movements

44.  Let Your Tools Do the Work for You

45.  Put Your Foot Up While Standing

46.  Store Your Equipment in Back-Wise Locations

OTHER LIFESTYLE FACTORS

47.  Eat Power Foods to Boost Your Strength

48.  Eat Regularly to Maintain Your Energy

49.  Recognize When Your Mind and Muscles are Stressed

50.  Resolve to Deal with Your Stress