Back bone is one of the crucial and delicate component in the human body structure. It is very important to take proper care of it to avoid back pain. Once person starts getting back pain than there are lots of efforts to get it cured.
Following are some back pain preventive steps.
- Sleeping with a pillow between the knees while lying on one side may increase comfort. Some physiotherapists and doctors recommend lying on your back with a pillow under your knees.
- No specific back exercises were found that improved pain or increased functional ability in people with acute back pain. Exercise, however, may be useful for people with chronic back pain to help them return to normal activities and work.
- Topical agents such as “deep heating rubs” have not been shown to be effective.
- Some people seem to benefit from the use of ice or heat. These modalities are not considered to be harmful. However one needs to take care that he /she does not use a heating pad on “high” or place ice directly on the skin, or when using on a person with poor skin sensation
- Most experts agree that prolonged bed rest is associated with a longer recovery period. Further, people on bed rest are more likely to develop depreesion, blood clot in the leg, and decreased muscle tone. Very few experts recommend more than a 48-hour period of decreased activity or bed rest. In other words, get up and get moving to the extent you can.
- Lift with muscles on arms and legs. Do not use your back to lift things such as boxes, babies, etc. Avoid putting any pressure on your back. Do not hold heavy things to walk around for too long. Use a dolly or roller instead. Or ask someone with a strong back to help. When pick up things from the floor, use your legs to get up. Try to avoid bending your back.
- Always have back support when sitting, including when riding a car. The back must be in contact with something such as cushion. Avoid sitting for too long without back support. Sitting on the floor or ground is a bad idea. Do not sit on your desk with your upper body leaning forward for too long. Change your position from time to time. During a rough ride on a car, wear seat belt to help “fixing” your body to the seat and back support.
- Choose the type of chair very carefully. The arm rests must have proper height. Choose the keyboard height carefully to make sure your hands are not blocked to give extra pressure to your back while typing. The seat should not be too big in comparison with your hip. Otherwise, you would sit in front of your seat too long and get your back away from the support.
- Get up from bed on the side using arms to push your body up instead of using your back to “fold” up facing up.
- Choose bed carefully. Not too firm; not too soft. Some people love water bed. It makes me “sea-sick.” Whatever you can afford and makes you comfortable.
- Exercise to strengthen the back muscle. There are specific back pain exercises that are designed to make your back muscle stronger. If the back muscle is stronger, it gives more support to your back.
- When taking a shower, face away from the faucet so that your back is extended the other way around (bend your back backwards).
- When standing, try to change position frequently. Raise one of your feet slightly from time to time and change the feet. When riding a train, try to get some back support to cushion the force from the running train. Whenever you can, find a seat to sit down while riding a bus or train. When climbing stairs, use rails and arms to help whenever you can. When in elevator, support your back by leaning against the wall or rail.
- When pick up light items from the ground, raise one leg to the back to balance your body.
- Our back bends forward most of the time. Try to bend to the back sometimes to balance it out. Stretch it!
- Avoid injuries to your back during car accidents and sports such as skiing. Well, sometimes it’s out of our control. But while having fun, do not over do it. Avoid twisting your back and waist. I can actually feel something going on inside my back after one round of golfing since golfing involves twisting my waist while swinging and hitting the ball. Always warm up before exercise.
- Try cold patches immediately after injuries and warm patches during recovery. Do not wear back support too tight for too long. It reduces blood circulation.