How to Help Back Pain

Back pain is one of the most common physical problems. Poor posture, prolonged sitting, sudden jerks and lifting or carrying the wrong way can cause back pain. You can manage your backache by following some simple guidelines.

Instructions

1. Keep one foot on a small table while standing for a prolonged period.

2. Change your position intermittently when required to stand or sit for a long time.

3. Sit on a chair with proper backrest. Sit with a cushion supporting your back.

4. Sleep on a mattress and hard surface while lying on your back. You may also sleep on either side with one knee slightly bent.

5. Take care while lifting heavy weight. Keep your knees bent and back straight. Hold the weight closer to your body. Slowly straighten your knees and then carry the load.

6. See your physician if your back pain continues. Your doctor may recommend medication and exercises to get relief from back pain.

7. Take mild painkillers after consulting your doctor if case the pain gets severe.

8. See a physiotherapist when your back pain continues for more than six weeks. Physiotherapists will recommend exercises to increase flexibility of muscles that will help in reducing your back pain.

Tips & Warnings

• Stay active. Remember that your back pain will get worse if you take more rest than you need.

• Perform this common exercise: Lie on your back with bent knees. Lift your head and shoulders a bit. Hold for 5 counts and then relax. Do it for 5 to 10 times and lift them higher if it does not hurt.

• Do not ignore minor pain in your back. It may become severe.