Backache is the second most common complain in the hospitals. Almost 80 % of the population have backache at
some time in their life. But backache is preventable. Just a
few steps will keep you away from back pain.
1\ Don't sit down for prolonged period
Your back is like a spring you have to release every now and then. If you keep up pulling it for prolonged period, it will lose its elasticity. So every half an hour stand up and take a tour. It is not necessary to go out of your office for example. Just take a few steps inside and you will realize the difference.
2\ Always sit on a chair with your back straight and feet a bit elevated
The way you sit is directly related to backache. You will not feel the pain as you sit but the effect will accumulate over months and years and all of a sudden pain will explode into your back. Therefore, always try to sit on a chair that support your back. Make sure that your back is at 90 degrees to your thigh. Also put your knees at right angle to your thigh and elevate your feet from the ground just a few centimeters.
3\Don't stand up for prolonged periods
Standing is also harmful to the back exactly like sitting. Always try to avoid standing for prolonged periods. This is to preserve the spring mechanism of your back.
4\Always stand with one leg elevated from the ground
Your posture while standing is very important. Always stand up with your back erect and raise one foot just a few centimeters above the ground. Every few minutes move around.
5\Sleep on a hard bed with a soft mattress
Make your best effort to sleep on a hard bed. As soft beds will increase the curvature of your spine and then later on backache will result. On top of the hard bed there you should put a soft mattress. Make sure that its height is medium. Always change the mattress at least every five years.
6\Sleep with your knees bend 90 degrees
Your posture during sleep is one of the causes of backache. when you sleep keep your knees bend 90 degrees. You can achieve this by putting a below underneath your knees when you lye on your back. On the other hand when you sleep on your side, put a pillow between your knees.
7\Don't try to reach things above your head
When you use your hands to do things above the level of your shoulder you put great strain on your back. You might not feel the pain immediately but this will accumulate and later on you will feel the pain. So always use a ladder to reach things above the level of the shoulders
8\don't bend forward to catch things from the ground
Don't bend forward to reach things on the ground. as bending will put great pressure on your back. Always sit down or at least bend your knees keeping your back erect when you try to catch things from the ground
Exercise will increase the blood supply of your spine. This will increase the healing of your back strains. Also exercise strengthen the muscles and this will decrease the load on the spine.
Smoking affect the oxygen supply to your back and it is a direct cause of back pain. Stop smoking to get rid of your back pain.