nooo...to backpain!

Back pain is the most common problem majority of us are suffering from. Exercise is no doubt the sure way to get relief but still there are some things which we should take care of like…

While sitting use a hard chair and put your back against it. Do not stoop or bend too much forward. Sit with your weight on the buttocks.
Stand with your back flat. If you work standing up, place one foot on a low stool whenever possible. Do not stand for long hours at a stretch in one posture. Take a short periods of rest in between. You may sit with your feet raised for short intervals.
Use proper foot wear. For men there cannot be anything more dangerous than the use of high heeled shoes. It takes away the normal arches of the feet and induces unnecessary strain on the back.
Work should be so adjusted that there are periods of rest in between. If you are an office worker ensure that your place of work is comfortable. The desk should not be too low but at proper level with the chair. Try to sit erect with back straightened up. While working do not work at a stretch. Interrupt your work for few minutes; move about or in other words stretch your muscles. It relaxes the muscles of the back and avoid backache.
Do not lift heavy objects without being sure of your strength. One of the common causes of back strain is lifting of heavy trunks or bags. It has been rightly advised that for lifting an heavy object, one should first squat down while keeping the back straight and then lift with the strong muscles of the back and thighs.
Housewives should adjust their chores in a way that they do not have to bend too much while cleaning. Brooms should be of long handles so that cleaning can be done without bending too much.
Take regular exercise like walking etc. If you suffer from backache then do it in mild form. Avoid strenuous exercises. Swimming is good for those who know how to swim. If you have backache because of inadequate exercise then you may do simple exercises like sitting on a chair and bending your trunk forward, keeping the spine straight.
Sleep on a hard bed with firm mattress. Too soft bed or sagging mattress should be avoided. Do not use too soft or too hard pillows since they will force the neck into a strained position. Avoid sleeping on your stomach. Preferably sleep either on your back or your side with legs bent at knees and hips.
In acute stage give rest to your back. Lying on a hard bed in a supine position helps. Use of mild heat in the form of diathermy applied to the sore back acts as a soothing balm. Too much of heat applied to the back is not desirable since it makes the muscles sore.
For people with backache associated with bad posture, lack of exercise or where no organic cause can be accounted for, exercise instructions are the most sane approach. Exercise in such people should be done as a mode of life. Exercises are not advised in the acute stage of back ache. As pain subsides gradual exercises are permitted so that the muscles get adjusted to warm up and loosen so that they can take up their new role of active life.
If a person is overweight, diet control should be instituted. Similarly in young women who are either lactating or pregnant, adequate intake of calcium and vitamin supplements be added.
And lastly let us not ignore that 10-20 per cent of the people have got some organic ailment to account for their low back pain and this will require looking in.