Simple back pain
If you have strained or injured your back, follow these simple guidelines to help prevent a recurrence of your problems.
It is wise to take regular painkillers whist you experience pain – it is always better to take simple pain killers (Paracetamol – Ibuprofen) regularly than to try and do without and find the pain builds up and you can stand it no longer.
Lift correctly:
- place one foot in front of the other
- keep your back straight – bend your hips and knees – keep you arms and the object you are to lift close to your body
- grip the object and then straighten your legs
Stand Correctly:
- good posture is important to prevent back strain
- stand erect and tuck in bottom and abdomen
Sit Correctly:
- your thighs and back should be well supported
- particularly check your car seat many problems are exacerbated with a poor driving position
Work at the correct height:
- avoid stooping over
- work surfaces should be level with your hips when you are standing
Sleeping:
- make sure your bed has a firm base
- to get our of bed, roll onto your side and bend your knees; swing both legs together over the edge of the bed; push up on your elbow
BACK TO FITNESS
- are you overweight? The benefits of losing weight are immense
- keep fit - undertake exercise – swimming or walking
- learn to relax – pain causes tension which in turn increases the pain; relaxation breaks this vicious cycle
- specific exercises – follow recommended exercise programmes – these will strengthen your back and abdominal muscle and keep your spine from getting stiff
- poor posture will aggravate any tendency to low back pain
