Author Topic: 10 tips to avoid back aches.  (Read 1609 times)

ajee

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10 tips to avoid back aches.
« on: March 25, 2012, 06:35:09 AM »
There are many causes of backaches and most of them can be prevented by applying some basic principles, while others are serious enough to visit the physician. Here are some general tips one can follow to keep the back in good shape.
1) Pay attention to your posture: Sitting on sofas,sleeping in an awkward position,chair without support to the lower back may give you a stiff back which ends up in back pain.
2) Maintain optimum weight:When you put on more weight,the pressure on the muscles of the back and abdomen will increase which results in back pain.
3) Avoid direct pressure on the spine: When massage do not give direct pressure over the spine.The best way is to massage on both sides of the spine in a symmetrical fashion with circular motions.
4) Be active and on the move:Don't sit one posture for long intervals. If you have a desk job, walk during your coffee and lunch breaks.
5) Bend correctly:while lifting luggage or heavy items not to bend from the waist but from the knees keeps the back straight.
6) Increase exercise reps slowly and steadily:Overdoing abdominal crunches, using heavier weights and increasing your reps drastically will land you with a bad back.
7)For an acute backache: Put up your feet and get some rest. Use ice packs a few times a day for the first two days, then switch over to heat in the form of hot compresses or a hot water bag.
8)Stretch a sore back:While lying flat on the bed, bring your knees slowly to your chest and put a little pressure then relax and repeat.
9)Get out of bed right:When you wake up in the morning,First roll over to the edge of the bed and lie flat on your back. Then bring your feet down to the floor and bend your upper body sideways.
10)Medication:An aspirin a day or ibuprofen or another NSAID can help chronic backaches, which last for days together due to their anti-inflammatory effect. Before starting on medication, check with your doctor first.
Bonus tip:join a yoga or t'ai chi class with a good instructor.






tism

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Re: 10 tips to avoid back aches.
« Reply #1 on: July 25, 2012, 04:58:14 AM »
Sitting in front of a computer for long periods can cause neck and shoulder stiffness and lower back pain. Do some stretches &workouts every hour or  throughout the day, or whenever you feel stiff. Also, be sure to get up and walk around the office whenever you think of it. You’ll feel better!