BACK PAIN: Do’s and Don’ts

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back pain precautions

Back pain is always a troublesome entity. And it is always prefer to go for back pain prevention rather than taking treatment for it. If we will be unable to take some of the precautions to control the back pain then it will be really difficult to say good bye to the back pain. Here the list of few of precautions that may help you in easing your pain with much lesser effort and interventions and may also help in complete prevention of back pain in many cases.

LIFTING:

Do’s to prevent back pain

  • Bend your knees, not your back
  • Always be sure of your footing
  • Hold object close to your body
  • Lift objects only chest high
  • Get help with heavy objects

Don’ts to prevent back pain

  • Don’t bend over with leg straight
  • Don’t twist while lifting
  • Don’t lift above shoulder level

STANDING/WALKING:

Do’s to prevent back pain

  • Stand with one foot up and change position often
  • Use good posture: Head high, chin ticked up, toes straight ahead
  • Wear comfortable low healed shoes

Don’ts to prevent back pain

  • Don’t stand too long in one position
  • Don’t bend forward with straight legs
  • Don’t walk with poor posture
  • Avoid wearing high healed or platform shoes

SLEEPING

Do’s to prevent back pain

  • Get a good night’s sleep on a mattress that supports your back’s natural curves
  • Sleep on your side with a pillow between your knees or on your back with a pillow under the knees

Don’ts to prevent back pain

  • Don’t sleep on lounge, on soft, sagging, non-supporting mattress or cushions. This can cause back strain especially when you sleep on your stomach.

SITTING

Do’s to prevent back pain

  • Sit with both feet flat on the floor
  • Keep knees at or slightly below the level of your hips
  • Sit firmly against the chair back
  • Protect your lower back with a limber support or a rolled up towel

Don’ts to prevent back pain

  • Don’t slump
  • Don’t sit on a chair that it is too high or too far your working area
  • Avoid leaning forward
  • Avoid arching and rounding your back.
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