EXERCISES AND CARE FOR RELIEVING BACK PAIN

INTRODUCTION:-Back pain is common ailment, affecting eight out of ten peoples at some point of time in their lives. The spine has a difficult job in that it must support the weight of the upper body and still be able to bend and twist in any direction. The greatest strain is placed on the lower back, particularly among people who do a lot of sitting or who are underactive.

Definition:-Back care consists of any several approaches used to restore or maintain a healthy, pain-free back .

Causes of back pain:-

  1. Overuse or improper use of the back (poor body mechanics) may cause painful muscle spasm or back strain, i.e stretching or tearing of muscles.
  2. Weak abdominal muscles may cause back sprain, i.e. stretched or torn ligament rather than muscles, due to improper positioning of spine.
  3. Strain or soft tissue damage, secondary to injury.
  4. Improper posture may cause back strain or sprain due to improper bending, lifting, sitting or standing.

Ways to relieve back pain:-

  • Ice or heat? the application of either ice or heat to sore back muscles can greatly relieve pain.
  • Ice may be applied at any time .use ice for 10-20 minutes, placing a wet towel between the ice bag and your body.
  • Heat is not recommended for the first 48 hrs, using heat or ice generally depends on what feels best to you. use heat for a maximum of 20 minutes at a time.
  • Backward or forward movements:-

 

 

 

  • Some people find that doing slight backward or forward bends can help relieve back pain,
  • If an exercise decreases your symptoms, repeat it frequently throughout the day.
  • Backward position:-
  • Place hands on the small of your back.
  • Bend backward from the waist, keeping your knees as straight as possible.
  • Slowly return to an upright position
  • Repeat 2-10 times.

-Lie face down on a soft but firm surface with your head turned to the side and your arms at your sides. Relax for a couple of minutes.

  • Forward positions:-
  • Lie on your back, placing your legs on a chair. Increase your comfort by placing a pillow under your legs. Relax for a couple of minutes.
  • Lie on your back with knees bent, feet flat on the floor.
  • How to stand, sit, bend, sleep:-
  • How to stand
  • Improve your posture , stand with your lower back in a neutral position by standing tall with your chin and stomach tucked in.
  • Try keeping your earlobe over your shoulder and your shoulder over your hip.
  • Avoid wearing shoes that have high heels ore are worn out.
  • How to sit:-
  • Sit in your chair with both feet on the floor and your back against the chair back
  • The chair should keep your back in a neutral position,with a small but comfortable inward curve.
  • How to bend

  • When bending forward always bends your knees .squat keep your back in a neutral position and go down on one knee.
  • Or do a ‘golfer’s bend,” countering the forward movement by letting one leg rise in back.
  • How to lift

 

  • When lifting use one of the bending techniques described above and
  • Hold the object close to your body ,lifting with your legs
  • Keep your elbows close to your body.
  • Do not twist at the waist.
  • Keep your spine in a neutral position.
  • How to sleep

  • Its best to sleep on a firm mattress with a soft top layer. if your mattress is soft ,try placing a bed board beneath it to increase firmness.

Preventing back pain:-to prevent back problems-

  • Practice good posture
  • Maintain a healthy weight
  • Engage in relaxation exercise.

Some exercise preventing back pain:-

 

 

  1. Abdominal drawing in
  2. Bridging
  3. Opposite arm and leg lift
  4. Side plank
  5. Endurance activity
  6. Sports activity
  7. Relaxation

By – Nursing Tutor- : Nidhi Saklani
Department – Dept. of Nursing
UCBMSH Magazine – (YouthRainBow)
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