Postures and Exericises for Low Back Pain
Tips: Proper postures and exercises for the people suffering from low backache or sciatica:
Pay Full Attention – In Routine Life Style While:
1) Lifting Objects – Bend at your knees and not at your waist. Hold the object you are lifting close to your body, not higher than your chest. It is easier to push rather than pull heavy objects, e.g. furniture and keep the knees bent while pushing.
2) Walking – Walk well-with your head high, chin tucked in, toes pointing, straight in front. Wear comfortable footwear. Take steps of a natural, comfortable length. Swing the arms naturally.
3) Standing – Keep one foot in front and knees slightly bent while standing upright. If you have to stand for a long time, try keeping one foot higher than the other, on a low stool. Change your position often.
4) Sitting – Ensure your back is firmly touching the back of the chair. Keep the knees slightly higher than the hips, e.g. by using something to prop up your feet. Sit close to your desk or table to avoid bending forward. Do not sit for too long. And when driving, move the front seat close to the steering wheel and both hands should be kept on the wheel.
5) Turning And Reaching Out : Do not twist your waist. Rather, turn by moving your feet. Keep the phone and such like objects within easy reach; don’t strain to reach them. Stand on a stool to reach high object.
6) Sitting and Driving Habits – Right And Wrong:
7) Choice Of Suitable Bed : The mattress must be pliant so as to adapt itself to the shape of the body whereas the underlying frame must be rigid in order to provide support for the body. Use a firm mattress neither soft nor hard.
8) Sleeping : If you sleep on your side, keep knees and lower body bent a little. On your back, put a pillow under your knees. Try not to sleep on your stomach – but if you must, put a pillow under your waist not under your head. Use a firm mattress – neither your head. Use a firm mattress – neither soft/squashy nor very hard.
9) Exercises for Low Backache –
In General Pelvic Tilt : Makes abdominal muscles stronger. Lie on your back, legs bent, and feet on the floor with arms of your sides. Push your lower back against the floor – your hips will tilt up. Hold this position for a short while.
Cat And Camel : Strengthens the back and abdominal muscles. Crouch on hands and knees. Keeping the head parallel to floor, arch your back and then let it gradually sag towards the floor by breathing out. Keep the arms straight.
Semi-Sit Up : Strengthens the abdominal muscles. Lie with your back and feet flat on the floor, knees bent, arms folded on the chest. Lift only your head and shoulders off the floor and hold. Repeat, trying to hold longer each time.
Knees To Chest : Lie on your back, knees bent, feet flat, arms to your sides. Raise first one knee to your chest, then the other, holding them with your hands as shown (or just inside your knee). Bring legs down one at a time and rest.
Trunk Flex : Stretches the back, abdominal and leg muscles. Crouch on the hands and knees. Bring chin in to the chest and curve your back upwards. Gradually sit back on your heels, bringing the shoulders down to the floor. Hold
Hip Flex : Strengthens and stretches hip, buttock and back muscles. Lie on the stomach, arms folded under the chin. Slowly lift one leg without bending, but not too high. Lower it and raise the other leg. Keep pelvis in contact with the floor.