Friday, April 1, 2011

DO YOU HAVE A TERRIBLE BACK PAIN?


 Find out how to eliminate it here!

A physical therapist can help address the problem for long term.

 Ways to get rid of back pain:


 1) Manual therapy like joint mobilization and myofascial release helps to reduce back pain.
  2)  Exercise and stretch to strengthen key muscles 
  3) Bring awareness to posture and movement habits that might cause or perpetuate the back pain.
  4) Modification of seating and work desk arrangement at work and at home, along with change in mattress, use of pillows or otherwise.

DO’S:

Driving

Sit with the back firmly against the seat for proper back support. The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.


The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.

Carrying Objects

Always bend at the knees, not the waist.
If necessary, get a supportive belt to help maintain good posture while lifting..
When carrying a backpack, avoid leaning forward or rounding the shoulders. If the weight feels like too much, consider using a rolling backpack with wheels.

Sleeping

1.     Use a firm mattress for proper back support, but remember that individual preference is very important.
2. Try to sleep on your back. Sleeping on the side will damage your posture after enough repetitions. Sleeping on your back will help straighten your shoulders, and it is usually more comfortable for the back than sleeping on the stomach.

Simple Way To Relieve Lower Back Pain

Lay on the floor with your legs at 90 degree angles at the hip and knee. Both calves were supported on a chair seat or similar piece of furniture.
Once you are on your back on the floor and in the supported-calf position, here’s what to do next.
Shift your hips over toward the outside edge of the furniture. One calf will still be supported but your outside leg is now placed flat on the floor.
  • One leg is still up on the chair or footstool with your hip and knee at 90 degrees.
  • The other leg is flat on the floor, in line with your body.
  • Keep the toes of the flat leg that’s on the floor pointed toward the ceiling. Don’t let that foot flop outward. If you need to you can prop that foot with a pillow or some books to keep your toes pointed toward the ceiling.
  • And just lay there.
After half the amount of time you have decided you can allot, move over or move the furniture so that you can place the flat leg back up on the chair. Let your other leg be flat on the floor.

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