Low back pain, a common complaint among many, can range from sudden acute pain radiating through your back or legs, a muscle spasm and maybe a numb tingling sensation in your legs. Common causes of backaches are misuse of the body, natural ageing of the spine, incorrect posture, over exertion, poor-fitting footwear and poor muscle support in the trunk and abdomen.
Here's some suggested back-care techniques:
Sit properly. Sit maintaining the natural curve in the small of your back. Sitting puts pressure on the discs, which explains why many sufferers prefer to stand. Never cross your legs as this alter the natural alignment of your spine. Gravity impacts the spine, so get up and stretch every 20-30 mins.
Movement of the joints helps lubricate joint stiffness. Your back muscles, along with the abdominals, work hand in hand to support your spine. It makes good sense to strengthen perispinals to avoid significant pain.
Gentle exercises like yoga and taichi increases mobility and helps develop flexibility. Swimming, a great aerobic exercise for weight reduction also helps to keep the back limber as water reduces the load on your back by countering the effect of gravity.
Sleep on your sides ( foetal position). Sleeping on your back stresses you back and neck. Mattress should be firm yet comfortable to give you support in the right places.
Never overdo weekend activities. Do not over exert yourself while exercising. Going slow is a key prevention of back pain and ache.
Learn to lift and carry heavy loads properly. See post " How to lift a heavy weight".
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1 comment:
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