Anyone of you may be hit with back pain like a bolt from the blue! If you never had an attack of back pain, you are lucky; if you had one earlier and would surely want to avoid any further episodes of pain you have to take several steps in your daily activities at home as well as in your professional activities in place of work. If incorporated in your daily life there are good chances you will not be struck by another attack of disabling back pain. The way you stand, sit, sleep, walk, do your share of lifting/carrying objects at home and helping with chores at home, if performed the right way would prevent excessive, abnormal strain on the back and keep it healthy and pain free.
Standing:
Proper posture while standing has to be practiced initially in a conscious and deliberate way so as to make it a permanent habit. Keep the ears, shoulders and the hips in a straight line, stomach pulled in and head up. Avoid standing for a long time, as far as possible; move about now and then and/or take weight off one limb by putting one foot on a low foot stool alternately. Those working in standing position for a long time have to take special precautions tailored to their needs.
Sitting:
Prolonged sitting is highly stressful for your back. Hence suitable posture while sitting is particularly important for those who spend lot of time daily at their desk. Make sure that the chair has a straight back or support the lower back only and a small pillow or rolled towel behind the back would give additional support to the normal curve of spine. A swiveling chair would help avoid twisting strain on the back. An arm rest and adjustable back are also additional useful features. The seat height should be such that the knees are at a slightly higher level than the hips, avoiding undue and prolonged pressure on back of the thighs. A suitable foot stool or hassock could be used to keep the feet on. Every now and then get up from the chair to talk on phone standing and/or walk to a nearby colleague or to do some errands.
See the slide show to know about proper postures in standing & sitting:
http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=8
Sleeping:
During the 6- 8 hours of sleep it is important to make adjustments to avoid straining the back – the lumbosacral/low back as well as the cervical/neck spine. Each one should find out a position of comfort and one that gives support to the spine. Whether you prefer sleeping on your side or on your back or even face down, it is possible to choose the best positions and options by trial and error. If sleeping straight on your back, using a small/medium sized pillow under the head and another smaller soft one under the knees would be suitable. If sleeping on your side use an adequate sized head pillow to keep the neck straight and avoid straining the neck. Also keep a soft pillow between the knees to prevent the upper knee falling on to the bed and thus twisting the lower spine. In case you like sleeping on your stomach, a soft pillow under the hips and lower abdomen and either very thin or no pillow for the head/face is advisable.
The accompanying slide show explains it all:
http://www.mayoclinic.com/health/sleeping-positions/LB00003_D&slide=3
For Computer users:
Computer posture correction needs to consider suitable alignment of computer equipment, the proper monitor level with the top of monitor at eye level and correct typing elevation for the key board, positioning the upper arm almost vertical and the elbows and wrist horizontal. These and suitable chair as explained above and positioning of the whole system vis a vis lighting can considerably reduce muscular-skeletal tension in the joints and muscles of the neck, shoulders, arms and the back.
For greater details about these measures go to:
http://orthoinfo.aaos.org/topic.cfm?topic=a00261
Ref:
https://docs.google.com/viewer?a=v&q=cache:Apv0O3Vkw8IJ:staff.ucreative.ac.uk/Document%2520Store/Health%2520and%2520Safety/Procedures/DSE/DSE-Safely-presentation.ppt+Posture+for
Lifting & moving heavy objects:
Do not try to lift any object too heavy for you. Do not bend to lift any object. Keeping feet apart to form a wide support base, bend your knees to sit down close to the object to be lifted, tighten the stomach muscles and tuck the buttocks in (thus maintaining the natural curvature of the spine) grasp the object as close to body as possible and stand up to lift the object by your legs. Avoid twisting the body while lifting the load. While carrying the object in a different direction, point the toes in that direction and then move. If the load can be moved without lifting, pull it in the desired direction and not push it. Take the help of another person to lift objects too heavy for one.
Driving a car:
While driving adjust and move the seat forward to avoid bending forward to reach the steering wheel. The seat back may be tilted to within 30 degrees off the straight position. The seat bottom may slightly be lifted up to keep your back firmly in contact with the back of the seat. If going on a long drive, every now & then stop the car, get off the driving seat and walk a few steps outside. Do not carry heavy objects immediately after a long driving stint.
Cycling:
Have a good cycling posture- back should be slightly arched to absorb any shocks, shoulders relaxed and away from the ears, elbows slight flexed to absorb any jolts, knees moving up and down and not outwards while pedaling, wearing a properly fitting helmet and if traveling long distances now and then assuming a standing posture while moving and pedaling would all help. After the ride stretch out the hips, hamstrings and lower back. Go to the following link for more details ¨ http://www.fitsugar.com/Bike-Riding-Back-Pain-Part-Two-1098616
Riding Motor Bikes:
In addition to the general posture mentioned for cycling, even here it is important for the rider to be comfortable and relaxed. Back should be slightly arched, elbows slightly folded at an obtuse angle, feet comfortable resting etc.
Standing:
Proper posture while standing has to be practiced initially in a conscious and deliberate way so as to make it a permanent habit. Keep the ears, shoulders and the hips in a straight line, stomach pulled in and head up. Avoid standing for a long time, as far as possible; move about now and then and/or take weight off one limb by putting one foot on a low foot stool alternately. Those working in standing position for a long time have to take special precautions tailored to their needs.
Sitting:
Prolonged sitting is highly stressful for your back. Hence suitable posture while sitting is particularly important for those who spend lot of time daily at their desk. Make sure that the chair has a straight back or support the lower back only and a small pillow or rolled towel behind the back would give additional support to the normal curve of spine. A swiveling chair would help avoid twisting strain on the back. An arm rest and adjustable back are also additional useful features. The seat height should be such that the knees are at a slightly higher level than the hips, avoiding undue and prolonged pressure on back of the thighs. A suitable foot stool or hassock could be used to keep the feet on. Every now and then get up from the chair to talk on phone standing and/or walk to a nearby colleague or to do some errands.
See the slide show to know about proper postures in standing & sitting:
http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=8
Sleeping:
During the 6- 8 hours of sleep it is important to make adjustments to avoid straining the back – the lumbosacral/low back as well as the cervical/neck spine. Each one should find out a position of comfort and one that gives support to the spine. Whether you prefer sleeping on your side or on your back or even face down, it is possible to choose the best positions and options by trial and error. If sleeping straight on your back, using a small/medium sized pillow under the head and another smaller soft one under the knees would be suitable. If sleeping on your side use an adequate sized head pillow to keep the neck straight and avoid straining the neck. Also keep a soft pillow between the knees to prevent the upper knee falling on to the bed and thus twisting the lower spine. In case you like sleeping on your stomach, a soft pillow under the hips and lower abdomen and either very thin or no pillow for the head/face is advisable.
The accompanying slide show explains it all:
http://www.mayoclinic.com/health/sleeping-positions/LB00003_D&slide=3
For Computer users:
Computer posture correction needs to consider suitable alignment of computer equipment, the proper monitor level with the top of monitor at eye level and correct typing elevation for the key board, positioning the upper arm almost vertical and the elbows and wrist horizontal. These and suitable chair as explained above and positioning of the whole system vis a vis lighting can considerably reduce muscular-skeletal tension in the joints and muscles of the neck, shoulders, arms and the back.
For greater details about these measures go to:
http://orthoinfo.aaos.org/topic.cfm?topic=a00261
Ref:
https://docs.google.com/viewer?a=v&q=cache:Apv0O3Vkw8IJ:staff.ucreative.ac.uk/Document%2520Store/Health%2520and%2520Safety/Procedures/DSE/DSE-Safely-presentation.ppt+Posture+for
Lifting & moving heavy objects:
Do not try to lift any object too heavy for you. Do not bend to lift any object. Keeping feet apart to form a wide support base, bend your knees to sit down close to the object to be lifted, tighten the stomach muscles and tuck the buttocks in (thus maintaining the natural curvature of the spine) grasp the object as close to body as possible and stand up to lift the object by your legs. Avoid twisting the body while lifting the load. While carrying the object in a different direction, point the toes in that direction and then move. If the load can be moved without lifting, pull it in the desired direction and not push it. Take the help of another person to lift objects too heavy for one.
Driving a car:
While driving adjust and move the seat forward to avoid bending forward to reach the steering wheel. The seat back may be tilted to within 30 degrees off the straight position. The seat bottom may slightly be lifted up to keep your back firmly in contact with the back of the seat. If going on a long drive, every now & then stop the car, get off the driving seat and walk a few steps outside. Do not carry heavy objects immediately after a long driving stint.
Cycling:
Have a good cycling posture- back should be slightly arched to absorb any shocks, shoulders relaxed and away from the ears, elbows slight flexed to absorb any jolts, knees moving up and down and not outwards while pedaling, wearing a properly fitting helmet and if traveling long distances now and then assuming a standing posture while moving and pedaling would all help. After the ride stretch out the hips, hamstrings and lower back. Go to the following link for more details ¨ http://www.fitsugar.com/Bike-Riding-Back-Pain-Part-Two-1098616
Riding Motor Bikes:
In addition to the general posture mentioned for cycling, even here it is important for the rider to be comfortable and relaxed. Back should be slightly arched, elbows slightly folded at an obtuse angle, feet comfortable resting etc.
Exercises to prevent back pain:
Regular exercises to restore the strength of your back and a slow return to daily activities are important for full and permanent relief from back pain. Initially exercises may be performed for 10 to 30 minutes twice or thrice daily. Exercises are performed as soon as acute pain subsides and are to be performed slowly in a graduated fashion. After this some kind of exercise regime along with all other preventive measures in our day to day activities are to be continued as a permanent life style changes. Low impact aerobic exercises like swimming and/or walking would tone up and strengthen overall muscle power and endurance. One should also build strength and flexibility of muscles both in front and behind the spinal column. These strong muscles act as a corset for the spine and flexibility of the spine itself as well as hips and lower limbs improves the overall functioning of the trunk and the limbs.
Full details of exercises, some of which may be performed as per one's convenience and ability are given in the following link:
http://orthoinfo.aaos.org/topic.cfm?topic=A00302
Regular exercises to restore the strength of your back and a slow return to daily activities are important for full and permanent relief from back pain. Initially exercises may be performed for 10 to 30 minutes twice or thrice daily. Exercises are performed as soon as acute pain subsides and are to be performed slowly in a graduated fashion. After this some kind of exercise regime along with all other preventive measures in our day to day activities are to be continued as a permanent life style changes. Low impact aerobic exercises like swimming and/or walking would tone up and strengthen overall muscle power and endurance. One should also build strength and flexibility of muscles both in front and behind the spinal column. These strong muscles act as a corset for the spine and flexibility of the spine itself as well as hips and lower limbs improves the overall functioning of the trunk and the limbs.
Full details of exercises, some of which may be performed as per one's convenience and ability are given in the following link:
http://orthoinfo.aaos.org/topic.cfm?topic=A00302
Practicing Yoga and doing Yoga Asanas from a young age gives great strength and flexibility to the spine and would surely help in avoiding chronic back pain. Of course one should practice a minimum of Yoga Asanas daily and regularly as a permanent daily routine to be healthy and back pain free for life.
Eliminating other reversible risk factors
# Maintain good health by proper diet and regular overall body exercises.
# During any prolonged activity in one's profession, observe rules of posture and try and give breaks now and then.
# Stop smoking completely; take professional help or go for a de addiction programme.
# AVOID Obesity which is always associated with weak muscles and poor flexibility.
# Let good posture in all your day to day activities become a habit.
# Avoid stress and any periods of depression. Seek a psychiatrist's help if needed. Practice of Yoga regularly including Meditation, Relaxation and some Asanas would surely help.
# Be careful with medications like cortisone group as it can be harmful if taken for a long period.
# Maintain good health by proper diet and regular overall body exercises.
# During any prolonged activity in one's profession, observe rules of posture and try and give breaks now and then.
# Stop smoking completely; take professional help or go for a de addiction programme.
# AVOID Obesity which is always associated with weak muscles and poor flexibility.
# Let good posture in all your day to day activities become a habit.
# Avoid stress and any periods of depression. Seek a psychiatrist's help if needed. Practice of Yoga regularly including Meditation, Relaxation and some Asanas would surely help.
# Be careful with medications like cortisone group as it can be harmful if taken for a long period.
Be knowledgeable about the various causes and risk factors for back pain and take pro active measures from an early age so that this curse of Chronic back pain can be halted permanently in your life. Train your children in the preventive methods in all their activities and make them practice Yoga Asanas from early life and as a regular routine throughout their life time.
Be Healthy, and backpain free.
Best wishes,
Dr M Mohan Rao,
Director & Senior Surgeon (Retired),
Dr U Mohan Rau Memorial Hospital, Chennai.
Director & Senior Surgeon (Retired),
Dr U Mohan Rau Memorial Hospital, Chennai.
Visit: www.mohanraohospital.com
