Back Pain Prevention
Back pain is one of the most prevalent conditions in modern society and four out of five adults experience some form of it within their lifetime. Some occupations are at a higher risk for back injury, or simply sitting all day at an office can cause back discomfort. 
Tips for reducing back pain include:

• Maintain correct posture. Poor posture puts strain on the lower back.
• Regular exercise helps keep muscles strong and maintains flexibility.
• Use correct lifting techniques. Bend from the knees.
• Experiment with sleeping positions that provide comfort. If you sleep on your side, keep your knees slightly bent and supported by a pillow in between. If you sleep on your back, keep a pillow under you knees and when on your stomach, place a pillow under your waist rather than your head.
• Smoking can also exacerbate neck and back pain by increasing the risk of spinal degeneration. It also slows blood circulation which can prevent injures from healing properly.

Taking Care of Your Bones
Osteoporosis causes bone mineral loss, which makes bones brittle and prone to breaking. This is common condition of aging, but at any age, you can take steps to prevent bone loss including:

• Calcium supplements of at least 1000 to 1300 milligrams each day are recommended or a diet that provides an adequate supply of calcium.
• Women with irregular menstrual periods are more prone to osteoporosis and should consult their physicians.
• Women entering menopause should ask their doctor about regular bone density screenings to monitor bone loss.
• Regular exercise, at least 20 minutes, three times per week can also keep bones strong and flexible.

Preventing Injury
Back and spine injury are the most common forms of musculoskeletal injury, but fractures sprains and dislocations represent almost half of all injury.  These injuries can occur at home, during recreation or at work.

According to the American Academy of Orthopaedic Surgeons, over 147 million work days are missed each year due to orthopaedic injury.  See the Back Pain Tips (above) for minimizing injuries or call Emory Orthopaedics and Spine Center for more complete information.

• Sports injury is a common cause of damage to bones, ligaments or tendons.  And with today?s active lifestyles, sports injuries occur at all ages.  Always remember to warm up sufficiently before any exercise.  And if you exercise irregularly, take it slow and build up to a more rigorous regimen.  For more information about sports injury prevention go to the Emory Sports Medicine Center section.
• Hip fractures are a common injury in older adults and 90 percent of all hip fractures occur among those aged 65 plus.  Women have the highest incidence and one in five women over 65 will suffer a hip fracture each year. 
  
• Prevention tips include:
  • Calcium supplements begun earlier in life can help strengthen bones. Eat a balanced, nutritional diet rich in calcium.
  • Smoking or alcohol abuse can disorient an older person and lead to injury.
  • Medications can also cause weakness and disorientation. Be careful to follow directions on all medications.