Prevention is the best cure. Most back pains are not caused by serious damage or disease but by strain, sprain, long sitting stress. This is called postural stress
Adopt a correct sitting posture while driving or sitting at the desk for prolonged period of time .Keep a straight back and try using a cushion or some other type of lumber support for the lower back.
Keep your weight under control .Being overweight places extra strain on the spine.
Use a firm thin mattress .Too soft or too hard a surface aggravates a sore back. Try to avoid sleeping on your stomach.
Use a thin pillow to avoid cervical pain.
Choose an exercise regimen from those given in this book .Regular exercise strengthens the muscles of the back, increases flexibility and improves posture .Also it is very healthy for the mind and one’s emotional well-being.
Posture at work-
Take regular breaks from work to do simple stretching exercises for one minute every hour.
Change your position throughout the day to reduce muscular fatigue.
Change your feet position and wriggle your toes on a regular basis.
Whenever you feel tired at work, take a break for one minute, tense and relaxe your calf muscles ten times from each leg.
While using a key board adjust your seat height so that your forearms are horizontal and your elbows at right angles.
Important NOTE:
These exercises have been designed to increase the mobility and range of motion of the spine. Since postural aberrations are a major cause of back pain, these exercises are designed to counter them, .It can protect your spine by strengthening the abdominal and back muscles. If you have back pain, do remember that many of the commonly performed exercises may not be suitable for you. |
