Tuesday, March 30, 2010

Back Pain Busters

Back pain is a common symptom of musculoskeletal disorders or of disorders involving the lumbar vertebrae and related soft tissue structures such as muscles, ligaments, nerves and intervertebral discs.

The most common cause of back pain is due to muscular strains. This happens when an unexpected force, twist, or pull is applied to one or several of the muscles in the back. As a result, several tears occur in the muscle. These muscular tears cause back pain.

Tips on Pain Relief and Prevention -

  • Don't lift by bending over. Lift an object by bending your knees and squatting to pick up the object. Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting
  • Push rather than pull when you must move heavy objects
  • If you sit at your desk or at the wheel of a car for long hours; take short breaks and stretch
  • Wear flat shoes or shoes with low heels
  • Exercise regularly. An inactive lifestyle contributes to lower back pain
  • Sit in chairs with straight backs. Keep your knees a little higher than your hips. Turn by moving your whole body rather than by twisting at your waist
  • When driving, sit straight and move the seat forward. This helps you to avoid leaning forward to reach the controls
  • If you stand for long periods, keep your shoulders and hips in a straight line, with your head up and your stomach pulled in
  • The best way to sleep is on your side with your knees bent. You may put a pillow under your head to support your neck.

    But, if you get back pain without any particular reason or if it is accompanied with chest pain, breathlessness, stomach pain, fever, nausea or vomiting, weakness or sweating etc. and the pain does not go after two to three days or if the pain spreads to other areas like legs, knees, feet, consult a doctor immediately.

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