Do’s and Don’ts for Low Back Pain
Do’s and Don’ts for Low Back Pain are the precautions to be done by the patients suffering from low back pain also for prevention of it.
- Exercise your back regularly – walking, swimming (especially back stroke) and using exercise bikes are all excellent to strengthen your back muscles but anything that you enjoy and helps you keep active will be beneficial.
- Keep active and moving even when you have pain. Gentle walking and stretching will prevent stiffness. Also try to avoid long periods of bed rest as this is counterproductive.
- Always lift and carry objects close to your body, bend your knees and your hips not your back and never twist and bend at the same time.
- Try to maintain a healthy diet and lifestyle as this will help prevent back pain. Quit smoking as it increases your chances of developing back pain.
- Getting the right mattress. No matter how comfortable a squishy-soft feather bed may seem at first, a firmer mattress is usually the best for your back
- Set your car seat properly. Don’t push it so far back that you have to lean and hunch forward to reach the steering wheel.
- For those working on computers
a) Sit smart. You don’t necessarily need the perfect, custom ergonomic chair, Get a chair that provides support for your middle and lower back. “If your knees are at 90 degrees and your spine is at a neutral posture, that’s the right position for you.”
b) Use a footrest. “If the balls of your feet are supported on something, it makes it easier to rest on the ‘sit bones’ deep in your glutes, which helps unload your spine.
c) Take a break. Set a timer on your computer and, every 45-50 minutes, get up for a few minutes to stretch and walk around. When you sit back down, make sure you’re getting into a supported position with a neutral spine - neither slumped forward nor pushed back.
Dos and donts for low back pain
- Avoid carrying single sling bags
- Avoid slumping in your chair, hunching over your desk and walking around with your shoulders hunched up.
- Always use a chair with a back rest and sit with your feet flat on the floor or on a foot rest. Don’t forget to change your sitting position every few minutes.
- “Know your limits.” If you’re using the right posture to lift something and still feel pain in your back or joints, stop lifting.