DURHAM, N.C. (Ivanhoe Broadcast News) -- Next to a cold, back pain is the most common complaint that sends Americans to the doctor. Back experts say preventing the pain is easier than treating it with these five steps we can all follow to keep away the ache.

Former pro football star Scott Stankavich is playing a new game these days -- recovering from back surgery. He says, "Being responsible for it, vs. having somebody else take care of it, I think, is sort of step one."

Duke University Medical Center physical therapist Matt Roman says the same routine that helps Stankavich recover from back surgery can also help prevent back trouble. Tip number one -- don't smoke. "Smoking is vasoconstrictive, which means it restricts blood supply to the entire system," he tells Ivanhoe.

Next, don't sit for long periods because it puts pressure on the spine. Roman says, "Sitting is called the silent killer of back pain or backs in general." He recommends using a timer to remind yourself to get up and move every 20 minutes. Also get regular exercise and watch your weight.

Another important skill for back health is learning to lift the right way. Roman uses a stick to help Stankavich keep the natural curve in his back as he bends. "There should always be space there for your own fingers, and if you bend forward, that stick won't come off your sacrum; won't come off your thoracic spine."

Finally instead of sit-ups, try stomach and back strengthening exercises that Roman says are foundational and should be part of the rest of your life. He recommends doing back exercises on your back, so you can stretch and strengthen without putting pressure on your spine. And if you don't have a timer handy to remind you to get up and stretch, he says a ringing phone is a good reminder.

If you would like more information, please contact:

Amy Austell
Duke University Medical Center News Office
Hanes House
3000 Erwin Road
Durham, NC 27710
(919) 660-1303