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