Relieve yourself of the Back Pain

You may suffer from a persistent back pain or from a pain that lasts for a few days and recurs periodically. Low back pain may come on suddenly (acute) or develop gradually over a period of weeks (chronic). Sudden back pain is caused by a physical injury due to lifting heavy objects or due to activities that involve bending. Pain that develops gradually tends to be more persistent and is a result of poor posture. Emotional stress can cause excessive muscle tension causing back pain. Low back pain also arises due to underlying disorders such as prolapsed or herniated disk. Joint disorders such as osteoarthritis, spondylitis.

Here is how to prevent your back pain

You can improve your posture by wearing comfortable shoes, by standing or sitting with your spine properly aligned. To break bad postural habits, you should be constantly aware of the way, in which you stand, sit move and sleep.

• Pay attention to your sitting position:
  Sit with your back straight - not arched with both feet on the floor or on a stool and shoulders level. Try to keep your hips and knees at 90° angle or the knees should be lightly higher. Do NOT hunch when you are relaxing. Add a small cushion or a rolled up towel to the small of your back, even when you are driving. When using the computer, position the monitor in such a way that you can look straight at it. Keep the chair close enough so you don't have to lean forward. While driving, angle the seat backward to support the spine and position the seat so that you can reach the hand and foot controls easily. Avoid sitting for too long. Get up and stretch. If you are travelling in a plane, walk down the aisles.
• And with regards to your standing posture:
  Put your feet evenly on both the feet. Hold your head up and shoulders back to curve the spine naturally.

Secondly take care when you are lifting an object:

When lifting, pushing or pulling a heavy object keep the object close to you, so that you can use your full strength to move it. Squat close to the object with your weight evenly on both your feet. You should squat bending your knees- do not bend at the waist. Grab the base of the object. Keep the back straight and lean forward slightly. Stand up in a single smooth movement pushing yourself up with the leg muscles and keeping the object close to you. Once you are upright, keep the weight close to your body. Keep the back straight and head up, so that your body is balanced over its center of gravity.

Some other tips:

Stop smoking: Smoking makes bones weaker by slowing production of new bone cells. Weak bones can result in back pain. Smoking also reduces the blood flow to the disks and causes them to degenerate prematurely.

Maintain a healthy weight: if you are overweight, loose those extra kilos. This will reduce the pressure on your spine.

Tips to remember: An ice pack or a gentle message may help cool your searing pain. If heat suits you better, treat your back to a warm heating pad. Don't try to work though pain. Being tough won't win you any trophies. A day of bed rest may be needed and deserved when your back is really hurting, but do not overstay. Recent study shows that the back pain sufferers who went about their daily routine got well faster than those who stayed in bed. Exercise your back.

Exercises for your back:

1. Lie on your back with your feet flat on the floor and your knees bent. With your hands, pull one knee straight back towards your chest. Hold for a count of five and breathe deeply. Repeat with the other leg. After which, pull both your knees towards your chest and hold up to a count of five. Keeping your knees bent, lower your feet to the floor one at a time.
2. Lie flat on the ground with both knees bent. Lift one leg pointing towards the ceiling in such a way that your knee is straight and your foot is pointed towards your head. Stretch your leg as far as possible, holding it for a count of five. Relax, and repeat with the other leg.
3. Support yourself on your hands and knees with your knees slightly apart. Tuck your chin into the chest, then gently arch your back. Hold for about five seconds. Look up allowing your back to sag, and hold again for another five seconds.
4. Lie on your back with your knee bent and your feet flat on the floor. Fold your arms and lift your head and shoulders off the floor to a 45¡ angle, trying to feel the pull in your stomach muscles, not your neck. Hold for five seconds and then relax.