The
first thing we should do is to learn about how to take care of our
backs, on a regular basis. Once backache has started it keeps on
coming back and the usual tendency is to forget about it as soon as it
becomes cured. If we take good care of our back even when we are pain
free, the chance are that it may not return. We have to develop back
consciousness, i.e. before we do any movement we have to think about
our back first. But even then when we are in a hurry we may forget and
get up with a jerk. Most important is never get up with a jerk from
bed after sleep because at that time spinal muscles are relaxed and do
not form a supportive shield around spine, and a sudden jerk can
really cause damage to spine.
Sitting. A good posture goes a long
way in preventing and treating backache. A person should always sit
straight on a chair with a firm seat, and people who spend long time
sitting on chairs should take frequent breaks and walk around for few
minutes.
Standing. A person should stand straight
and avoid asymmetrical postures because they put a strain on our
backs. In house most of the activity involves bending forward e.g.
washing the utensils, ironing clothes, cleaning house etc, backache
patients should try to avoid these activities.
Sleeping, We spend roughly one third of
our lives sleeping and its high time to see that whether we are
sleeping properly and getting up relaxed or not. If a person gets up
in morning with pain in back it means there is something wrong either
with bed or with his sleeping posture. person should try to sleep on a
hard bed and try out 2-4 types of mattresses and find out which is
more comfortable, usually coir foam mattresses are good. If even after
changing the mattress if he has pain in morning the he should also try
to change his sleeping posture. While getting up from bed a person
should not just jump and get out of the bed, instead he should first
roll over to one side and slowly raise himself up and slowly bring his
legs down.
Lifting objects The
backache patient should ideally avoid lifting heavy articles, and if
he has to do it then he should hold them close to his body , keep his
back straight and all movement should be performed at the knees, The
idea is not to perform any movement at the spine.
Exercises Walking and swimming are two
very good exercises for back because all the spinal muscles are taking
part in exercise and there is movement at small joints of spine also
and that to without putting strain on spine. All the exercises should
be initially started small and slowly built up as body allows.
Flexion Exercises This is a very good
exercise for the muscles of stomach and will also make a person's
tummy look better.
Lie down straight on your back on a hard bed and lift one leg straight
making a angle of 30 degrees with the floor, hold to a count of 10 and
repeat it. You can do 5 repetitions and then do them with other leg
.After 2 to 3 days assess whether the pain has improved or not, if it
has worsened then stop this exercise immediately. Even if there is no
improvement continue it and try to build up the repetitions.
Extension Exercises Lie down on your
stomach on a hard bed with your arms on the side, and lift one leg
straight making a angle of 30 degrees with the floor, hold to a count
of 10 and then bring it down and repeat it to 3 times initially.
Repeat then with the other leg. This is a difficult exercise and it
builds up the extensor spinal muscles. Also after 3 days assess it on
same lines as explained.