Keep moving – It’s natural to want to avoid using your back when it hurts. However, for most types of back pain, inactivity especially bed rest has been shown to do more harm than good. Bed rest can slower the healing process and make your muscles weaker, tighter, and more painful. Although you do want to avoid activities that make your pain worse, stay as active as possible.
USE BETTER BODY MECHANICS
Posture correction can reduce your symptoms and preventing recurrence of back pain.
Avoid sitting for prolonged periods.(more than 30 minutes in one go)
Avoid slouching while sitting.
Use a lumbar roll to maintain normal low back curve. Maintenance of spinal low back curve consciously. Use slouch and overcorrect exercise to maintain proper posture.
Sit with back supported, and buttocks touching the back of chair. Hips and knees bend at 90 degrees. The angle of back supported inclination in a chair should be 130 degrees to reduce pressure on the disc. Try keeping things within reach at workplace and at home to avoid excessive bending twisting movements. Take frequent breaks between long working hours and perform back bending and full body stretches to avoid development of muscle fatigue.
LIFTING WEIGHT STRATEGY
Bend your knees and hips when you lift something, and keep your back straight. Hold the object close to your body when you carry it. Keeping the trunk vertical then bending both knees to reach the object to be lifted. Keep weight as close to your body as possible and limit twisting when lifting weight. Always use both hands when lifting. Tuck in your buttocks and suck in your abdomen, when reaching or lifting overhead. If you stand for a long time, put weight equally on both limbs and shift weight from one to another.
The following exercise should be included-
General Conditioning Exercise
Start the habit of walking and jogging to develop overall body strength and endurance.
Initially start from half a kilometer and gradually increase half kilometer every week till you reach up-to four kilometers. Walk or jog to be done five days a week.
Pelvic Tilt exercise:
Starting Position: Lie on your back on a table or firm surface. Your feet should be flat on the surface and the knees are bent. Action: Tuck your stomach in, by pulling the lower abdominal muscles up and in. Hold you’re back flat while breathing easily in and out. Hold for five seconds and relax. Do not hold breath.
2. Back Extension Exercise
Starting Position: Lie on your stomach on a mat with your weight on your forearms.
Action: Lie on your stomach on a mat and lean on your elbows Stay in this position for about 5 – 10 seconds making sure that you relax your low back completely.
This Cat and Camel Exercise
Starting Position: Kneel down on the floor and assume the “all-four’s” position. Keep your head straight so that the gaze of your eyes is toward the floor..
Action: Slowly allow your trunk to sag as far as you can so that your back is arched Do not, pull it down. But let it relax as you lift up your face towards the ceiling, then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor.
Action: Raise your head and shoulders off the mat as high as possible
NONE OF THE EXERCISES SHOULD CAUSE PAIN
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