Prevention of Back Pain and About Alternative Medicine in Management

It is possible to prevent back pain. What you have to do is to learn and practice the basic body mechanics and improve your physical condition (general physical health and keep your body healthy and strong). If you keep your body healthy and strong and understand and use proper body mechanics, it is possible to prevent back pain and avoid recurrence of back pain.ID-100325468

How to keep your body fit and healthy?

Do the following to keep your body healthy and fit:

  • Regular exercise: doing regular physical exercise (mild to moderate low impact aerobic exercise) can improve strength of your back and make muscles supporting your back to become strong. However, make sure not to strain your back or give sudden jolt to your back while doing aerobic exercise. Talk to your doctor or physical trainer for choosing right exercise for your back pain.
  • Make your abdominal and back muscles strong by doing exercise to strengthen them. Lear from your doctor or physical therapist for this. Your abdominal muscles and back muscles should work together to support your back. Flexibility of hip joints and joints of vertebral column should be improved. Alignment of hips with lower legs should be proper to reduce strain in your back.
  • Eat healthy to keep your body fit and healthy. Avoid weight gain and obesity. Obesity will put extra pressure and work for your back. Eat well balanced diet that provide adequate nutrients (carbohydrates, fats, proteins, vitamins, minerals, trace minerals, antioxidants etc.) Fit for maintaining a healthy body.

Learning and practicing proper body mechanics is important. Learn how to stand, sit and lift in right way.

  • Standing in back pain: avoid standing for long duration at a stretch. If you must stand for long periods, place a foot in a low footstool to take some load off from your back. Alternate foot to keep in footstool. Pelvic posture should be neutral.
  • Sitting in back pain: select a chair/seat that has good support for lower back. Seat/chair should have arm rest and swivel base. Use a pillow or cushion to support your back and maintain normal curve. Change your position while sitting frequently. If possible use an orthopedically designed seat/chair for back pain to provide support to your back.
  • Lifting in back pain: avoid heavy lifting. Also do not bend to lift even light objects (not even a paper or pen). Always let your legs do the job of lifting and not your back. Bend at knee to lift something and do not twist your back and always keep it straight. Hold the object as close to your body as possible while lifting it.

Be careful and do not believe the products available in market that are supposed to be (promised by the marketing company) for preventing or relieving back pain. Because there is no definite proof and studies that shows definite benefit of using special shoes, shoe inserts, or any product (such as furniture, mattress etc.) that is supposed to be designed for back pain. Always select a product that is comfortable for your back.

 

Image courtesy of [Stuart Miles] at FreeDigitalPhotos.net



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