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Lower back pain is a common complaint. Four out of five adults
have it at one time or another. While only a few cases are
serious enough to require hospitalization, and possibly surgery,
backaches are a leading cause of absenteeism - second only to
colds and flu as a cause of lost work days.
Most backaches are due to weakened and inflexible muscles,
ligaments, and connective tissue in the back, hips, thighs, and
abdomen - primarily caused by a sedentary lifestyle and lack of
exercise. Over time, poor posture such as slouching, incorrect
ways of sitting, standing and lifting, as well as excess weight,
and the resulting stress, are all things that set the stage for
painful episodes of back strain.
Most backpain is treatable with improved body mechanics and
simple exercises that strengthen muscles and foster flexibility
in the affected areas. This can also serve as prevention. As a
start, take the time to do routine everyday activities in the
right way.
- When sitting, keep your back straight, shoulders relaxed, and
head up. Feet should be flat on the floor, which may mean
adjusting the chair height or using a small footstool. Knees
should be slightly lower than hips, to take pressure away from
the back. A support pad or small pillow between the chair and
the lower back can also relieve pressure. When you are working
at a computer, the screen should be at eye level. Try not to sit
for prolonged periods. If possible, get up and walk around
periodically, every half-hour or so.
- When you are driving, move the seat close enough so that you
can reach the steering wheel and foot pedals without undue
stretching and straining. You may want to use a lower ack
support pad while driving. On long trips, plan to stop, get out
and stretch from time to time.
- When standing for any length of time, alternate resting each
foot on a small stool about six inches high. Or you can
improvise with a block of wood or phone books. Change your
posture and walk around periodically.
- Whenever you are standing, avoid locking your knees and try to
pull up with your abdominal muscles. This will keep your pelvis
in a more natural position. Ideally, women should wear shoes
with low heels no higher than one inch. High heels tend to force
the back out of alignment.
- When sleeping, use a firm mattress or a plywood panel under a
less firm mattress. If recovering from a back injury, you may
even wish to sleep on a mat on the floor. Lying on your side
with knees bent, a pillow between them, is the best sleeping
position. It protects both curvature of the spine and hip
alignment. If you prefer to lie on your back, place a pillow
under your knees for proper circulation.
- Remember that improper bending and lifting are the most common
causes of immediate back pain. Always bend from the knees,
keeping the back straight, instead of bending at the waist. If
you have a history of serious back problems, or if you need the
services of a specialist, consult your physician for referrals.
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