In this week’s newsletter from www.orthomedical.in, lets get to know the care and the preventive measures of back pain in daily routine life which helps reduce backache. We came across this article in http://www.nlm.nih.gov/ and wanted to share this with our readers.
Back pain is the second most common cause of long-term sickness .The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress.Most of us complain of back pain at some point in our lives. Back pain does not kill but it tortures. A common myth about back pain is that you need to rest and avoid activity for a long time. In fact, doctors do not recommend bed rest. If you have no sign of a serious cause for your back pain (such as loss of bowel or bladder control, weakness, weight loss, or fever), stay as active as possible.
EXERCISE TO PREVENT FUTURE BACK PAIN
Through exercise you can:
- Improve your posture
- Strengthen your back and improve flexibility
- Lose weight
Avoid falls, A complete exercise program should include aerobic activity (such as walking, swimming, or riding a stationary bicycle), as well as stretching and strength training.
Begin with light cardiovascular training. Walking, riding a stationary bicycle, and swimming are great examples. These types of aerobic activities can help improve blood flow to your back and promote healing. They also strengthen muscles in your stomach and back.
Stretching and strengthening exercises are important in the long run. Keep in mind that starting these exercises too soon after an injury can make your pain worse. Strengthening your abdominal muscles can ease the stress on your back.
Avoid these exercises during recovery:
- Contact sports
- Racquet sports
- Weight lifting
- Leg lifts when lying on your stomach
TAKING MEASURES TO PREVENT FUTURE BACK PAIN
To prevent back pain, learn to lift and bend properly. Follow these tips:
- If an object is too heavy or awkward, get help.
- Spread your feet apart to give you a wide base of support.
- Stand as close as possible to the object you are lifting.
- Bend at your knees, not at your waist.
- Tighten your stomach muscles as you lift or lower the object.
- Hold the object as close to your body as you can.
- Lift using your leg muscles.
- As you stand up while holding the object, do not bend forward.
- Do not twist while you are bending to reach for the object, lifting it up, or carrying it.
At Orthomedical , our back support and treatment belt WG30 helps to reduce the worst pain.People across the world have been using it for over 20 years as a preventive measure and alternative for back surgery.
Other preventive measures for back pain include:
- Avoid standing for long periods. If you must stand for your work, place a stool by your feet. Alternate resting each foot on the stool.
- Do not wear high heels. Wear shoes that have cushioned soles when walking.
- When sitting, especially if using a computer, make sure that your chair has a straight back with an adjustable seat and back, armrests, and a swivel seat.
- Use a stool under your feet while sitting so that your knees are higher than your hips.
- Place a small pillow or rolled towel behind your lower back while sitting or driving for long periods.
- If you drive long distance, stop and walk around every hour. Do not lift heavy objects just after a long ride.
- Quit smoking.
- Lose weight.
- Do exercises to strengthen your abdominal muscles. This will strengthen your core to decrease the risk of further injuries.
- Learn to relax. Try methods such as yoga, tai chi, or massage.
One of the customers found WG30 belt as an excellent solution for his slipped disc problem.He’s in his sixties and enjoys golf. He wears the Disk Dr. belt as a preventive measures while playing golf and long distance driving without discomfort.He normally uses the belt for six hours every day which provides him relief from pain.