PROTECTING YOUR BACK

Backache is troublesome to everyone in their day to day life. One must try to reduce or to relieve tension in their back. Some suggestions are mentioned here. But this will not replace advice of doctor on individual level. So when pain increase or severe shooting pain, or numbness or weakness occurs than one should immediately take advice of their doctor.

WHILE LIFTING WEIGHT

While lifting weights from the ground, instead of bending from your back, bend from your knees. Keep the weights near your chest.

WHILE WALKING

While Walking, Keep your head up and tummy in. Your feet should be pointing forwards. Wear comfortable footwear.

WHILE STANDING

While standing, keep one foot in front of the other. When standing for a long time, keep one foot on a stool in front of the other.

WHILE SITTING

Keep your back well supported to the chair and keep support below your foot. Keep your desk near you and while driving keep your seat near the Steering Wheel

BENDING DOWN

While bending on your sides, turn your feet to that side and then bend. Keep things near you. Don’t try and lift things from the top by stretching your back. Try and use a stool.

WHILE SLEEPING

While Sleeping on your side bend your knees and back. Lying on your back, keep a pillow below your knees. Try not to sleep on your front. Don’t use a very soft or hard mattress to sleep.

WOW TO DO EXERCISES FOR YOUR BACK

Start the exercises slowly. If the pain in your back increases, there is shooting pain in the leg then stop the exercise and consult your doctor. 

CAT AND CAMEL

Bend on your knees and support your body with your hands. Bow your back and then slowly while exhaling take your body towards the ground. 

SIT UPS

Lie on your back and bend your knees keeping your foot on the ground. Keep your arms on your chest and lift your head and shoulders above the ground and hold for a few seconds. Try increasing the time of lifting up your head. 

BACK EXTENTION

Lie on your front and keep your hands below your chin. Lift one leg without bending your knee and lift it from the ground to up to 20 deg. Slowly get down and repeat with the other leg. The body should be on the ground always.

CAT AND CAMEL

(Abdomen strengthening exr.)

Lie on your back. Bend your knees. Put your heel flat on the floor and press with your heel and palms. Your lower back will press against the floor and buttocks will raise from the floor. 

CAT AND CAMEL

Lie on your back. Put your heel flat on the floor and your arms beside your body. First, bend one knee towards the chest and then bring the other knee towards the chest. Hold both knees with your hand against the chest. Straighten both your knees slowly. 

CAT AND CAMEL

With the help of your hands and knees, bend your back. Slowly move your feet backwards and move your chest and shoulders towards the ground. Hold this position for a few seconds an then relax.