Simple strategies for avoiding or soothing the sore back


Low back pain is a very common ailment and can be quite disabling or discomforting. 

The causes can be as simple as a muscle sprain or range to more serious conditions affecting the spinal column or spinal cord. You may even develop back pain from being overweight or sedentary.

There are simple strategies that can help prevent low back pain and keep it from coming back.

1.    Watch your body weight. If you have a body mass index of ≥ 25, start a weight reduction strategy using diet restriction and daily isotonic exercises. Maintain ideal body weight. Extra kilos in the abdomen can make back pain worse.
2.      Exercise more. Simple daily walking for at least 30 minutes is a minimum. Physical exercise helps to reduce inflammation and muscle tension and thus soothes back pain.
3.      If you are prone to low back pain, maintain a helpful sleep posture. Avoid high soft pillows and soft mattresses. Avoid lying prone (on your tummy). Prefer to lie supine (on your back) or on your sides.
4.      If you sleep on your left or right sides, pull up your knees slightly towards your chest. If you prefer to lie on your back, you can put a pillow under your knees and another under your lower back (curve of the back).
5.      Prefer to use a mattress that is firm to hard and not a soft one that easily depresses. Often lying on a hard surface or floor eases back pain. Similarly get a flat and firm pillow and not the usual soft ones that easily depress under the weight of your head.  This help to avoid neck pain which often accompanies low back pain.
6.      Sit on a straight back chair (wooden, metal and rarely strong plastic) or one with a low back support. Keep your knees a bit higher than your hips while seated. Similarly if you drive, make sure that your car seat is straight up.
7.      Where you have to stand for long, keep your head up and your stomach pulled in. No slouching or stooping.
8.      When lifting objects, avoid bending over from the waist. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand. Don’t twist your body while lifting.
9.      If you can prefer to push rather than pull heavy objects.
10.  Avoid high heels and skinny jeans because they interfere with bending, sitting or walking and can make back pain worse.
11.  If you are carrying a heavy bag or case, switch hands frequently. Where possible lighten the load by removing things you may not need.
As you adhere to this, have a healthy low back. When you have a low back pain, do not hesitate to contact your doctor.
Neurologist, Professor, Researcher, Scientist, Mentor.

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