Back ache is a very common problem which is faced by each and every of us, during our lifetime. Studies show that more than 90% of cases are due to improper posture. The way we stand, sit and sleep - all affects our back. Studies show that our back or spine experiences 11 times more pressure while sitting and 3 times more pressure while standing, as compared to sleeping. We spent more than 10-12 hours sitting due to our sedentary jobs. Here are few tips to prevent Low back ache:
1. Bad sitting posture
- Sitting for long time in one position (Greater than 30-45 minutes).
- Sit at the end of your chair and recline completely.
- Sitting on sofa in slouch position.
- Sitting with legs crossed.
- While sitting on chair, bending forwards and sideways to lift object.
- Driving car with seat adjusted back and driving continuously for more than 1 hour.
- Bending your waist forwards, while getting up from chair or bed.
- Avoid sitting in reclining position, like we sit on sofa in our homes while watching TV.
- Try to sit with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
- A small, rolled-up towel or pillow can be used to help you maintain the normal lower back curve.
- Distribute your body weight evenly on both hips while sitting.
- While sitting on chair, bend your knees at a right angle. Keep your knees at level or slightly higher than your hips (use a foot rest if necessary).
- Keep your feet flat on the floor.
- At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
- When sitting in a chair, turn your whole body if u have to lift a item from floor.
- When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs.
- While driving bike, Avoid potholes/bumpers on road. Drive slowly. If having backache, use contoured lumbar corset fitted to your back while driving.
- While driving car, Adjust seat to sit closer to steering wheel, to allow your knees to bend and your feet reach the pedals. Sit with back touched to lower part of seat. Use seat- Belt. Avoid driving continuously for greater than 1 hour.