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| LOW BACK PAIN |
| Back pain is a gift of the modern lifestyle. Long drives, long working hours, late night working, etc. Other day – to – day |
| causes of backaches are improper postures, bending, twisting, getting up suddenly, no exercise, etc. |
| Backaches can be avoided by following simple precautions. |
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| DO's |
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• Always sit with proper back support while travelling / in office / home.
• Sit on a chair which has : |
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- Back support of 100 – 110 degrees.
- Rotating system.
- Hand support.
- Foot rest on ground. |
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| Height adjustable system to table (adjust height to spine according to the height of desk). |
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• Lift up any fallen object by bending at knees.
• Hold object as close to the body as possible.
• Keep changing your posture every hour.
• Objects to be placed at reachable distances to avoid stretching.
• Always get up sideways from bed.
• Lie down on a firm mattress – placing pillow below knees/pillow between knees lying sideways.
• CONTROLLED SUPERVISED EXERCISE FOR THE BACK REGULARY |
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| DONT's |
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• No direct forward bending. Always bend at knees.
• No heavy weight lifting. Use both hands to lift up any object.
• Never pull. Always push.
• No crouching (relaxed position). Always sit upright.
• Avoid prolonged SUSTAINED posture (Sitting / Standing).
• Avoid sudden TURNING / TWISTING.
• Avoid sudden jerky, twisty movements of spine.
• Avoid lifting of legs together while lying down. |
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