STRENGTHEN YOUR BACK

The best way to prevent back pain is to keep your muscles strong and avoid injuries. The following steps will protect your back and prevent back pain:

·         Do back strengthening and stretching exercises at least four times a week.

·         Maintain correct posture. Sit and stand straight.

·         Strengthen your abs.

·         Avoid heavy weights. If you are lifting something heavy, bend your legs and keep your back straight.

·         Place your computer monitor at eye level.

·         Ensure your chair has a good low back support.

·         Maintain your ideal weight.

·         Warm up and cool down before and after exercise.

·         Interrupt long periods of sittings and standing by stretching your back.

·         Ensure calcium and vitamin intake in your diet, along with milk and vegetables.

·         Spend time in sunlight daily.

If your back hurts

·         Take rest

·         Apply ice

·         Avoid bending, lifting and twisting

·         Avoid self-medication

·         Don’t massage your back

·         Consult a doctor if the pain lasts more than two days

Preventive exercises

Do these exercises if you have no back pain. Do each exercise 10 to 20 times a day on an empty stomach.

·         Lie on your back, raise one leg at a time up to 45 degrees.

·         Lie on your back, hold your thigh one at a time and bring it near your chest.

·         Stand with support and raise your body till you are on your toes. Count till 5.

·         Lie on your back, grasp your knees with your hands and pull them towards your chest. Hold for 5 seconds.

·         Lie on your stomach; place your arms by your sides. Raise your head and shoulders off the floor as high as you are comfortable; return to your original position, slowly.

Treatment options:

Depending on the condition and severity of your symptoms, your doctor will:

·         Prescribe painkillers and muscle relaxants in early stages, and insist you do some specific exercise for your condition.

·         In extreme cases, the doctor may advise surgery.

·         Or the doctor will manage your pain with new modalities available such as injection techniques including radio frequency procedures, and disc removal through a needle.