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Tips To Reduce Back Pain

For the many thousands of people who suffer from chronic or acute episodes of back, the quest to find some suitable form of relief can require research and be costly too, without any guarantee of a reprieve from the pain.

Below are few easy prevention can help in back.

• First Aid for backs:
Heat is appropriate for some back injuries but it can make certain injuries worse that need ice instead. A specialist in back pain is the best person to advise you. However, a good "play safe" is to use "contrast bathing" to flush blood through an injured area. Alternate between 2-3 mins of a hot water bottle and 2-3 mins of an ice pack or frozen peas (covered in a thin towel) for 10-15 minutes every 1 to 2 hrs. If possible try to adopt a regime of "active rest" i.e. keeping active with gentle exercise such as walking or pottering around the house or at work rather than bed rest.

• Getting out of bed or up from the floor:
Try not to come straight up from lying on your back, better to turn on to your side then come up sideways, pushing with your arms.

• Lifting:
Do not slouch your back or twist your waist when lifting.

• Sitting:
Whether at work or at home try to avoid slouching. Try to support your lower back with a "lumbar support" or some cushions. Low chairs or "comfy" highly cushioned sofas are especially bad.

• Carrying:
Try to spread loads evenly between the left and right sides, for example by using a ruck-sack instead of a shoulder bag (especially relevant for school children).

• At the office:
Try and have the chair height adjusted so that you knees are not higher than your hips and your feet are firmly on the floor. Your computer screen should be straight in front of you and not off to one side, the top of the computer screen should be roughly level with or just below eye level and about an arms length away. If you are looking at files or books at the same time as computer work consider using a document holder that will hold the files tilted up towards you and limit unnecessary repetitive head and neck movements.

Your keyboard should be straight in front of you, try not to hunch your shoulders, it may help to keep your shoulders relaxed by resting you forearms or elbows on the arms supports of the chair or the edge of the desk. Do not to have the mouse too far out to the side and try and keep your hand relaxed on the mouse not gripping unnecessarily tightly, try also to keep your wrist straight, experimenting with different mouse mats and wrist rests can be useful.

If you answer the phone whilst at your office desk do not fall into the trap of holding clamping the phone between you shoulder and the side of your head as this can cause shoulder and neck strain, if you use the phone frequently consider using a head set that leaves your arms free and allows your neck to stay straight. And finally try to take regular short breaks from computer work.

• Ironing:
Make sure your ironing board is at waist height, most people have it too low !

• Vacuuming:
Try and keep your body upright and use short sweeping movements keeping the cleaner close to you.

• Choosing a bed:
As a general rule when lying on your back if there is a gap when sliding your hand (palm down) into the small of your back the bed is probably too firm. If you have to really squeeze you hand in then it’s probably too soft. You should be able to slide your hand in fairly easily. Consider buying a water beds or a mattress made of visceroelastic foam (temporarily molds to your body – (same material as some orthopaedic pillows)

• Making the bed:
If possible kneel down to tuck the corners in rather than stooping.

• Pillows:
An inexpensive way of converting a standard pillow into an orthopaedic style pillow is to place a medium sized rolled up towel (into a sausage shape) into the base of the pillow case. However bear in mind that depending on your posture, injury and other factors orthopaedic pillows are not suitable for everybody and not necessarily any better than good supportive standard pillows.

• Do not suffer in silence !  Seek expert advice and/or treatment:
One persons back pain  is not usually the same as another persons back pain. If your back pain is not going away after a week, or if you have regular recurrent episodes (more than 3 times per year) it is usually  worth seeking professional advice.  All our telephone advisors have a minimum of 4 years training in back pain and musculoskeletal disorders (MDS’s), they will be able to provide you with more detailed personalised advice or tell you about healthcare professionals in your local area who may be able to help".

About the Author

Asif Ali Zoordari Beds Factory one stop for quality beds, mattress and Mattresses.

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What do you think about...
1. Medium brown, long hair
2. Big eyes
3. Straight nose
4. No makeup on
5. Smartness
6. Slightly-slouching posture (my fault)
7. Medium-pitched voice
8. Skinny and tall
9. Secretive and unemotional personality
10. Not-big breast (sorry)
11. 13 years old

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2. Big eyes -- I like that
3. Straight nose -- I like it
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5. Smartness -- great !
6. Slightly-slouching posture (my fault) -- Can adjust
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8. Skinny and tall -- I like that
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10. Not-big breast (sorry) -- Its OK !
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