Your bones, joints and muscles work in harmony to keep you moving. Together, they form a system that adds stability and movement to almost every part of your body, including your lower back, hips, knees, neck and shoulders. Help ease common aches and pains by following these tips for better joint and back health.

6 Moves for Better Back Health

Watch your posture.Keep your ears, shoulders and hips aligned when you sit, stand or walk.

Keep a healthy weight.Eat a healthy, well-balanced diet to avoid back pain caused by excess weight.

Keep moving.Build muscle and increase flexibility with yoga, swimming, biking and light strength-training.

Sleep on your side.Sleeping on your side helps keep your spine aligned.

Avoid sitting for too long.Take stretch breaks, go for walks, use the stairs and park your car farther away.

Take care when lifting heavy objects.Bend your knees instead of your waist when lifting objects from the floor. Avoid twisting as you lift and keep the object close to you.

www.aetna.com877.286.39008 a.m. - 6 p.m. your local time, M-F

www.anthem.com/ca 866.820.07636 a.m. - 9 p.m. Mountain time

www.myCigna.com800.244.6224Available 24/7

www.kp.orgFind the phone number for your region on the Kaiser Permanente website.

If you suffer from bone, muscle or joint discomfort, your medical plan can help you find relief. If you’re enrolled in the HSA, HSA Plus or Kaiser Plus plan, you’re covered for pain management treatments, including up to 40 chiropractic care visits and 40 acupuncture visits per year. Register on your medical plan carrier’s website (and download their app) so you can search for in-network specialists and learn about additional pain management treatments.

June 2019

Get an Expert Second Opinion

If you’re considering surgery for your neck, shoulder or back, call Best Doctors at 866.904.0910 for an expert second opinion. Their services are at no cost to you and covered family members if you’re enrolled in a McKesson medical plan. Learn more.

Hip or Knee Replacement

If you need a hip or knee replacement, consider the Centers of Excellence (COE) program. With the COE program, you get quality care at little or no cost to you. This program is available to you and covered family members if you’re enrolled in the HSA or HSA Plus plan. Call Health Design Plus, the program administrator, at 800.656.1064 to find out if you qualify. Learn more.

Use Your Medical Plan’s Support Team