Here are some back care tips to help prevent or relieve backache. Take note of the warning signs that things might not be all they should be as far as your back is concerned.
Warning signs of back pain
Pain in the back
Restriction of back movements
Pain at the back accompanied by numbness of one or both legs
Pain at the back radiating to the foot or knee
Dizziness or disturbance of vision related to neck posture
Difficulty standing up after sitting for prolonged periods
Pain at the back after standing for prolonged period of time
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NB: Back stresses build upon one another whether or not you are in pain. It is important to go for a medical evaluation to identify any kind of spine damage, muscle strain or sprain.
Find out from your physiotherapist about other activities you can take to improve your overall health and feel more satisfied with your work.
Back care tips
Body Mechanics refer to how your body moves when performing activities. Avoid twisting the spine and getting into awkward positions for an extended amount of time. Awkward repetitive movements cause micro-trauma to muscles, tendons, and nerves, creating inflammation. A byproduct of inflammation is scar tissue, which is the body’s way of repairing injuries, and can cause unhealthy posture.
1. Stretching
Regular exercise including strengthening, stretching and a cardiovascular program are important to maintain your health and prevent injuries. Exercise improves posture, strength, endurance and flexibility and accelerates the flow of blood and nutrients to your muscles.
Take a stretch break:
Easy exercises can prevent problems and allow your body to do the work you ask it to do. You can do these exercises anywhere throughout the day. The more often you do them, the better you will feel.
Stretching brings nutrients to your muscles and relieves tension. It increases the feeling of well-being and improves flexibility. When possible, take breaks and stretch whatever area feels tight. Stretch slowly without bouncing and gradually increase the stretch to your tolerance (you should not stretch into pain).
Strengthening keeps muscles strong and helps to prevent any future problems. After exercising, you should pay close attention to how your body feels, and ask your physiotherapist to explain anything you don’t understand. Awareness of your body’s pain signals can help prevent injury as well as help recover from it.
2. Exercise – An exercise a day helps keep back pain at bay!
Exercise has been shown to help ease back pain and improve back function. Pains felt during or after exercise may lead people to limit or even discontinue doing their exercises, in spite of the known benefits of a consistent exercise program. Ask your physiotherapist to show you an active stretching and exercise program. Exercise programs that are given with appropriate information can help sufferers with chronic back pain, experience the benefits of an ongoing exercise program without adverse affects.
An apple a day may be more appealing, but taken with exercise, it may help chronic back pain sufferers control symptoms and do their activities with greater ease.
The following is a suggested list of helpful exercises targeting several areas of the body:
*Modify each exercise to your comfort level and discontinue any exercise that makes you feel worse. These exercises are most effective when done multiple times throughout the day. They make excellent stretch breaks at work.
Neck:
Neck Rotation: sit or stand up straight. Turn your head from side to side without moving your shoulders or upper back. Hold 3-5 seconds, repeat 3-5 times each side.
Shoulder Rolls: move your shoulders up and backward in a circle. Repeat 5-10 times.
Chin Tucks: sit up tall and look straight ahead. Slowly tuck your chin in towards you (like making a double chin). Hold 5-10 seconds, then relax your chin.
Upper back:
Shoulder Blade Pinch: with your arms by your side, bend your elbows to 90°. Squeeze your shoulder blades together downward and backward. Do not let your low back arch or your head move forward. Hold 5-10 seconds, repeat 5-10 times.
Pectoral (Chest) Stretch: place one forearm against a wall or door. The elbow should be level with the shoulder. Turn your body away from your arm. You should feel a stretch at the front of your shoulder and into the chest. Hold 20-30 seconds. Repeat 1-2 times each side.
Lower back:
Abdominal: sit with your buttocks against the back of a chair and tighten your abdominal muscles by pulling them toward your spine (flatten them and avoid pushing them outward). Keep your chest relaxed and continue to breathe normally while you hold the abdominals tight for 10 seconds. Repeat 5-10 times.
Low back extension: stand up with your feet apart and place your palms on your lower back. Gently bend backwards, letting your back arch a comfortable amount. Pause 2-3 seconds, repeat 1-3 times.
3. Posture
Poor posture over time can lead to muscle imbalances, pain or discomfort. Slouching puts the head forward, which can lead to neck and shoulder problems. Slouching also causes uneven compression on the spine, which can cause low back pain. Becoming more aware of your posture is the first step in preventing injury and doing exercise is important in maintaining your posture. If you sit or stand for prolonged periods of time, analyise your workstation or activity and reduce the strain on your body.
There are three natural curves in your spine. The neck (cervical spine) curves inward, the mid back (thoracic spine) curves outward and the low back (lumbar spine) curves inward. Your goal is to keep the three natural curves of your spine in their natural balanced alignment. Neutral spine is the position of greatest segmental balance and least amount of stress and pain to the joints, ligaments and muscles.
Standing or sitting in balance means you are working with gravity instead of against it. The muscles do not have to work hard to maintain balance; therefore the body feels less fatigued and can work more efficiently. When you slouch, you cause unnecessary strain, which can lead to backache, stiffness, and muscles fatigue.
Correct Standing Posture: your feet should be shoulder width apart. Your weight should be evenly distributed over your heel and ball of your foot. Hold your knees slightly relaxed not locked. Shoulders straight not rounded. Align your ears, shoulders and hips in a straight line.
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