 Causes of Lower Back Injuries
The most common cause of lower back pain is using your back
muscles in activities you are not used to, such as lifting heavy
furniture or twisting your body.
A slipped disc (also called a herniated disc) happens when a disc
between the bones of the spine bulges and presses on nerves. This
is often caused by twisting while lifting.
Tips for Preventing Back Strain
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 while lifting.
Push rather than pull when you must move heavy objects.
If you must sit at your desk for long hours, break up the time
with stops to stretch.
Wear flat shoes or shoes with low heels (1 inch or lower.)
Exercise regularly. An inactive lifestyle contributes to lower
back pain. |
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The Best Way to Sleep
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. You may
also put a pillow between your knees. If you sleep on your back,
put pillows under your knees and a small pillow under your lower
back. Don't sleep on your stomach unless you put a pillow under
your hips. What you sleep on can also impact how comfortably you
sleep. If adjusting your sleeping position doesn't help reduce
pain, try adjusting your sleeping surface. Mattress firmness is an
individual choice. It should not be too soft or too hard.
Relief from Lower Back Pain
Heating pads can help to reduce painful muscle spasms. Use heat
for 20 to 30 minutes at a time. Massages may also give relief.
Call Your Doctor if:
Pain goes down your leg below your knee.
Your leg, foot, groin or back area feels numb.
You lose control over bladder and bowel functions.
Your pain was caused by an injury.
Your pain is so intense you can't move.
Your pain doesn't get better after 2 to 3 days.
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Golden Rules for Preventing Back Pain
Sit properly. Stand properly. Sleep properly.
Do regular back exercises.
Take breaks periodically. Do not sit or stand for long durations.
Use a proper chair with lumbar support.
Do not use high heel shoes.
Consult your doctor if required. |
 Yoga for Lower Back Pain
Most people with lower back pain can start this exercise
immediately with the precautions given below. Once you start to
exercise take note of if the location of your pain is changing and
if it stays the same, gets better or gets worse. If it gets worse,
stop the exercise and seek advice from a health professional such
as a doctor, a physical therapist or a chiropractor.
Do not begin an exercise programme before seeing a health
professional if:This is the first time you have had lower back pain and it is
not better after 1 or 2 weeks.
You have severe pain in your leg below the knee and notice
weakness, numbness or pins and needles in your foot or toes.
You have lower back pain from a severe accident that happened
recently.
You have developed bladder or bowel problems at the same time
you developed back pain.
You had other general health symptoms that appeared at the same
time as your back pain. |
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