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.
Why do I have a backache?
i. The common causes for backaches include disorders like
spondylosis (a chronic degenerative disease of the intervertebral
discs), disc prolapse and congenital abnormalities.
ii. There are, however, at least 20 varieties of diseases which
can manifest as backaches.
iii. Apart from these, other factors like injury, trauma,
overwork, emotional and mental stress, menstrual tension and
prostate conditions can lead to backaches.
iv. Problems with posture or weight can also cause backaches.
Backaches can be
avoided by following simple precautions
Always sit with proper back support while
traveling / in
office / home.
Sit on a chair which has :
- Back support of 100 – 110 degrees.
- Rotating system.
- Hand support.
- Foot rest on ground.
Height adjustable system to table (adjust height to spine
according to the height of desk).
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
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
No direct forward bending. Always bend at knees.
No heavy weight lifting. Use both hands to lift up any
Never pull. Always push.
No crouching (relaxed position). Always sit upright.