"I've been suffering from lower back pains a couple of days ago, so i guess it is worth to share on this blog some tips on back pain relief and prevention. I also got these from a friend thru email. Thanks Paul..."
Back pains are usually brought about by sprains of the ligaments and straining of the back muscles. It is oftentimes caused by activities we are not used to such as moving or lifting heavy objects, accidentally twisting the body in ordinary activities and more often in sports activities.
A more serious cause of back pain is a slipped disk or a condition when a disk between the bones of the spine bulges and presses the nerves. This is usually caused by twisting while lifting.Back pains are usually brought about by sprains of the ligaments and straining of the back muscles. It is oftentimes caused by activities we are not used to such as moving or lifting heavy objects, accidentally twisting the body in ordinary activities and more often in sports activities.
If you feel some back pains, the following resting positions illustrated below are useful to relieve the pain:
A hot compress or the use of heating pads for about 20 to 30 minutes and a light massage may also give relief to an aching back.
Some useful tips to prevent back strain are as follows:
- In lifting an object, bend your knees and squat then lift up the object. Keep the back straight and hold the object close to your body. Never lift by bending over and avoid twisting while lifting.
- In moving heavy objects, push rather than pull.
- If sitting on your office desk for long hours is necessary, break-up the time to stretch.
- Wear low heeled or flat shoes whenever possible.
- A regular exercise or body stretching is a helpful muscle activity.
- The best way to sleep is on your side with your knees bent. You may also put a pillow between your knees for comfort.
- If you sleep on your back, try putting a pillow under your knees and a small pillow under your lower back.
- If sleeping position is not helping much to ease back pains, try adjusting the sleeping surface to gain comfort. Sleeping matress should generally be not too hard nor too soft. However, it's always an individual choice.
If you are spending long hours of sitting and doing office works, below is an illustration of the best way to sit which you may apply:
It is always proper to consult your doctor if your back pain is caused by injury or accident and you are suffering the pain for a prolonged period.
It is always proper to consult your doctor if your back pain is caused by injury or accident and you are suffering the pain for a prolonged period.
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