DR. MARK KESTNER, Post Columnist
Posted: Thursday, December 29, 2011 10:21 am

Now is a great time to get a fresh start for 2012.  

I will see quite a few new patients during the next few weeks. Most patients will be seeking help with lower back pain, neck and upper back pain or maybe shoulder, hip or knee problems.  For many, sinus, tension or migraine headaches will be getting the best of them.

For the next several columns, I will share some useful tips to avoid the problems that might otherwise leave you in pain.

Low back pain is one of the most common reasons to seek care. Not all back pain can be prevented, but following the advice presented below may save you some agony.

By now, you have heard a million times, “Bend your knees!” when you lift anything, including lightweight objects. That really is good advice. This week’s habit suggestion is to learn to routinely bend your knees whenever you pick up anything at all.

By bending your knees, even a little bit, you shift more of the strain of lifting to your legs.  By developing the habit now, you have a much lower chance of injuring your lower back.

Your legs are important to keeping your back healthy.  As we age, we lose strength and flexibility in our legs.  This leads to developing a habit of bending at the hips instead of squatting to reach the floor or lift.

Even if you already have back problems, developing the habit of bending at the knees can help you restore spinal health and may help avoid future problems.

Not all back pain can be prevented. There are many reasons for back pain. In our office, we treat patients with herniated, bulging or protruded discs, arthritis in the spinal joints, pinched nerves including sciatica, muscle spasms, weakness in the back muscles, misaligned vertebrae and many other causes. Sometimes patients with these conditions may encounter back pain regardless of how careful they are.

But I always recommend patients develop the habit of bending their knees because it is likely to help back pain from most causes.  

Even if a patient has pain in the knees, in most cases it is best to bend the knees a little bit. This will help keep the legs strong as well as take pressure off the back.

Now that you have accepted the habit of bending your knees, ready for some exercises? One of the most basic is the simple lunge.  

To do a lunge, simply stand in place with your feet shoulder width apart, get balanced, then step forward with one foot.

As you place your foot one step ahead, slowly shift your body weight forward while bending the front knee. You will gradually end up in a semi-squat position with the rear leg almost straight.  

Pause for a second then reverse the movement, gradually pushing yourself upright and bringing your forward foot back to the original position.  Pause, get balanced, then repeat by shifting forward onto the other foot.  

If you have any trouble understanding how to do the lunge or performing it, you should make an appointment with a provider to assist you.

In our office, personal instructions in proper exercises often plays an important role in helping patients recover from injuries and chronic pain.

By developing the habit of bending the knees and starting some simple exercises to strengthen the legs, you may be able to avoid lower back pain completely.

For more tips to avoid back pain, click on DrKestner.com.

Next week: Some helpful tips to avoid headaches!

Until then, stay happy and stay healthy!