low-back pain

Proper treatment of low -back pain

Proper treatment of low -back pain entails finding out the cause. Preventing further agony and discomfort also requires undergoing appropriate treatment and rehabilitation. Inadequate rehabilitation leads to the recurrence of back-pain, resulting in physical limitations. Even slight improvements in day- to-day life — posture, etc — also helps a lot. Using a different chair, supporting the back while sitting can also bring relief. Rehabilitation in the form of physical exercises can improve circulation, lead to stronger muscles and thereby functional ability of the back muscles. Certain do’s and don’ts also help:

DO’S
l Your bed need not necessarily be hard but the mattress should be firm. A soft/sagging bed causes strain on the muscles and ligaments of the back. If possible, a plywood piece as big as the mattress should be placed between the mattress and the bed.
l While sitting, the lower back should touch the backrest of the chair, enabling the spine to remain straight. Using a lumbar roll above the belt line (i.e. in the hollow of the back) facilitates a correct posture.
l During long drives, using a pillow or a rolled-up towel behind the small of the back also relieves strain off the back muscles. stop often and walk around for a few minutes to relieve muscle stiffness.
l While sleeping on the back, it is advisable to place a pillow under the knees or sleep on the side with a pillow placed between the bent knees.
l Wear comfortable low -heeled flat shoes to avoid back pain.
l Obesity during pregnancy makes an individual vulnerable to back pain. In such cases, excessive weight pulls the pelvis forwards, straining the lower back. Ideally, remaining slim and active is the key.
l Individuals afflicted with lower-back pain should continue to exercise all through their lives as they are four times more prone to recurring back pain as compared to others.
l While doing a desk job, standing, stretching and walking at least for a minute or two every half an hour relaxes the ligaments/muscles and joints.
l Ideally, while picking up an object from down below, one should bend the knees keeping the back upright. This transfers the load from the back muscles to the hip and knee.

DON’TS
l Avoid lifting heavy loads like a TV set, a child or a large dog by a quick stooping movement.
l Do not keep a wallet full of currency notes and credit cards in the hip pocket to avoid sciatica pain.
l Individuals suffering from low-back pain should avoid wearing high heels.
l Avoid slouching while sitting to remain free from back-related pain.
l Wrong abdominal and back exercises put an undue load on the low back. Hence exercises which suit the specific problem should be done, and not routine exercises.
l Prolonged bed rest should be avoided as it results in deconditioning and bone mineral loss.
l Avoid prolonged standing to relieve strain on the back. Rest one foot on a low stool to rectify the problem.
l While carrying weights, divide the load into two equal halves, close to the body to avoid straining the back.
l Avoid performing certain activities for a long duration if this causes strain on the joints. Among such activities are gardening, kneeling, squatting, etc.

so take care about your back donot do risky work