Do you know?
The national statistics states that one out of every 5 persons suffers from low back pain at any one time and that there is an 80% chance of a person having low back pain sometimes in their lives.
- connective tissues
What causes back pain?
- Overuse/Injury (muscle strain, inflammation)
- Weakness (lifestyle, overstretched, nerve impingement)
- Intervertebral disc degeneration (osteoporosis, disc compression,slip disc)
- Abnormal bone growth (osteoarthritis, cancer)
- Postural alignment (pelvic rotation, pubic alignment, limb length discrepancy)
- Scoliosis (curvature of the spine)
- Manual mobilisation
- Ultrasound therapy
- Interferential therapy
- Lumbar mechanical traction (if required)
- Back exercises (back stretches & strengthening)
- Sit for short period, take a break in between.
- Stretch and walk around after 30 minutes of sitting.
- Sit on stiff and upright chairs.
- Have your work surface at a comfortable height
- Put one foot on a low box or stool. Switch feet every few minutes.
- Use a firm mattress to sleep or lie down.
- Sleep on your back with a pillow under your knees or sleep on your side with your knees bent and a pillow between them.
- Lift and carry objects close to your body.
- Bend your knees as you lift - make your legs do the hard work, not your back.
- Turn with your feet as you lift objects.
- Know your own strength. Only lift as much as you can handle comfortably.
- Do back exercises regularly to avoid spasm and stiffness.
- Don't sit for a long period of time.
- Don't sit without back support.
- Don't slouch on your chair.
- Don't stand for a long period of time without changing position.
- Don't sleep on a too-soft mattress.
- Don't sleep on your stomach.
- Don't stay in bed too long.
- Don't lift objects away from your body with arms outstretched.
- Don't lift objects with your legs straight.
- Don't lift objects that are too heavy for you.