Monday, January 19, 2009

Exercises to Strengthen your Back










BACK STRENGTHENING EXERCISES

















How to prevent from Back Strain

TIPS FOR PREVENTING BACK STRAIN





A] Push Rather than pull when you


must move heavy objects.







B] If you sit at your desk

for long hours, break up the time with stops to stretch.










C] Exercise regularly.An


inactive lifestyle contributes
to lower back pain.







D] Don’t lift by bending over.


Lift an object by bending
your knees and squatting
to pick up the object.

Keep your back straight
and hold the object close to your body.

Avoid twisting your body while lifting.






E] Wear flat shoes or

shoes with low heels
[1 inch or lower]

How to Get relief when back is hurt





HOW TO GET RELIEF



· Heating Pads can help relax painful muscle spasms.



Use heat for 20 to 30 minutes at a time











Massages may also give relief





























Take Rest.

Best Ways to Sit,Stand n Sleep

BEST POSITIONS




. The best way to sit is by lower back and feet supported.






· The best position to stand if you must stay for long period is.. rest 1 foot on a low stool to relieve pressure on your lower back.Every 5 to 15 minutes,switch the foot you’re resting on the stool.








· The best way to sleep is on your side with your knees bent.You may put a pillow under your head to support your neck.You may also put a pillow between your knees.










· If you sleep on your back,put pillows under your lower back.

Don’t sleep on your stomach unless you put a pillow under

your hips.

Precautions to be followed


PRECAUTIONS




If your pain doesn’t seem to be getting better after 2 to 3 days then visit your family doctor.·




Don’t lift by bending over.Lift an object by bending
your knees and squatting to pick up the object.Keep
your back straight and hold the object close to your
body.Avoid twisting your body while lifting.·






Wear flat shoes or shoes with low heels [1 inch or lower].


Do not sit or stand for longer duration