This article was inspired by one written by Michael Stare and Cassandra Forsythe on how to deal with enemies of the spine - common problems and what you can do to manage low back pain. We will address what may be causing some of your pain and how to modify those stresses.

In other articles I talk about the importance of good posture and how prolonged sitting can damage your posture and create pain. Now, you will get some of the specifics. For those of you who may have some doubts, this should give you a better understanding of what exactly is going on.

Enemy #1: Sitting. On the surface, sitting would seem pretty harmless. In reality, you are putting a high compressive load on your lumbar discs. Most of us let our backs and neck and shoulders round forward while sitting. This flexed position causes improper loading of your discs, which are basically shock absorbers.

When your spine is rounded, part of your vertebrae that is meant to share the load (a load-bearing joint) can't do it's job. This puts more stress on the posterior portion of your disc, which over time can lead to damage. This flexed position can also stretch some of the ligaments in your spine, so that they lose their ability to support the spine. Again, this usually takes some time to build up.

Enemy #2: Standing. Prolonged standing can also cause problems. According to physical therapist Robin McKenzie, if prolonged standing leads to back pain, you need to correct your lordotic posture. Meaning, you have too much curvature in your low back. This is the opposite of the previous problem when sitting. Now you are putting too much strain on those load-bearing joints mentioned earlier.

This position can also cause one vertebrae to slide on another, creating a shearing force. Women with back problems would be wise to avoid wearing high heels as much as possible, as they emphasize this lordotic position.

In both of these cases paying better attention to posture would do wonders - think of keeping a "tall spine" to put yourself in a more neutral position. But also, move every so often so that you are not so stationary. If standing, shift your weight from one foot to the other, as well as moving your spine slightly in all directions - back and forth, side to side, etc. They can be small subtle movements, just enough to take some stress away.

If sitting at a desk, stand up every 15-30 minutes and just stretch briefly and then sit back down. If you can, get up and walk around a little bit. Even if only for a few seconds. Any movement at all will take some stress off your back. Remember, your body adapts to the stresses you place on it, so you don't want your body to stay stuck in poor posture.

Enemy #3: Frequent bending and twisting. The combination of bending over and twisting can put a lot of stress on your discs, as well as potentially stretching your ligaments. You don't want to bend over and just stay there as this might damage the ligaments. I personally feel that you should try to regularly bend forward toward your toes and then stand right back up, moving under control and not causing any pain. This is a normal movement that is lost if not done regularly as you age.

According to McKenzie, after vigorous exercise, the joints of the lumbar spine seem to undergo a loosening process, and if slouching afterwards, joint distortion can occur. Based on that, I would avoid any sustained stretches in a flexed position, like bending over towards your feet and staying there. He also believes that most low back pain is caused by prolonged over stretching of ligaments and other soft tissues. So be careful in how far you stretch.

He also advises using a lumbar roll when seated for long periods of time. These can be purchased in some stores or a rolled up towel may also work, to help keep your natural low back curve.

One last movement to leave you with, is one that can be done anywhere. Simply stand straight up, keeping a tall spine. Inhale, reaching your hands overhead toward the ceiling. As you try to extend straight up with your hands, at the same time push your heels into the floor, gently pulling your spine in opposite directions. Hold briefly and exhale, letting your arms drop naturally. Repeat 5-10 times. Simple, but effective.