Prevention of Lower Back Pain Care, Cure and Treatment for relief from it.

Lower Back Pain is a common problem in the present day world with chair work involving most people. You can prevent back pain or lessen it. Simple home treatment and proper body mechanics will often heal your back ache in a few weeks and keepit pain free.Surgery is rarely needed to treat back pain

Symptoms. The following is guide to show that you might be having or heading towards varicose veins:-

1. Muscles pain.
2. You find it difficult to stand upright with your back straight.
3. The pain may be shooting or stabbing.
4. The pain may extend down your your legs.
5. You cannot move your back easily, showing it is lacking flexibility.

Causes of Back Pain. The back comprises bones, muscles, ligaments, tendons and disks. Disks are the cartilage-like pads that act as cushions between the segments of your spine. Back pain can arise from problems with any of these component parts. In a few cases specific reason may not be there.

It occurs mostly due to

1. Trying to move your body suddely when your body is in an awkward position
2. Lifting heavy weights.
3. Back muscles and joint ligaments being strained.

Following preventive steps will help avoiding pain:-

1. Stop smoking.
2. Reduce body weight.
3. Sit upright on your chair when doing sedentary work.
4. Avoid strenuous physical work, specially in old age.

Following persons are more prone to pain:-

1. Females
2. Persons suffering from anxiety.
3. Persons suffering from depression.

Preventive routines

1. Reduce / Maintain your body weight.
2. Stop smoking.
3. Do aerobatic exercises without jolting or straing your back.
   Recommendations at http://www.knowyourback.org are:
   1. Aerobic exercise raises your heart rate with continuous, rhythmic movement and, done regularly, will increase your stamina and strengthen your heart and lungs. It should be done 3-5 times per week for at least 20 minutes. Walking is the best place to start, but bicycling and jogging and swimming are good options, too. Swimming is also an excellent choice as part of an exercise program; the water provides resistance, and it also has cardiovascular benefits and can be less damaging to joints than higher impact aerobic exercises.
   2. Beginning an exercise program does not have to be complicated! It is advisable to consult your doctor before you start. Then begin with an easy routine like walking around the block or taking longer walks at the local shopping mall. Starting off with a difficult routine is associated with a higher dropout rate. The goal is to increase physical activity from your current level. Check at http://orthoinfo.aaos.org/topic.cfm?topic=A00302 for very simple suggested exercises.
4. Do simple exercises to build your back, arms and leg muscles.
5. Use chairs with good lower back support, arm rests and having swivel base.
   1. Now a days most of us sit on a chair for the whole day in the office. In mornings and evening we drive to our work places. This causes most of us to have slight pain in the back.
   2. DON'T IGNORE SLIGHT PAIN as this may is likely to many further diseases and disabilities as well....
   3. Do simple aerobic exercises for min 10 minutes.

Special Exercises to ease Backpain problems

1. a) Lie down on you back on a bed. Use no pillows under the head
   b) Stretch toes of left foot. Lift up the leg 6-8 inches. Hold this position for 4-8 seconds, then lower it.
   c) Repeat the above on right leg.
   d) Repeat the toe-stretching and leg-lifting on both legs together.
   e) Do these 5-10 times.
   
2. a) Draw up left leg knee towards chest. Place both hands just below the knee and apply pressure. Hold for 5-10 seconds. Then lower the leg and strighten it.
   b) Repeat the above on the right leg.
   c) Do these 5-10 times.
   
3. a) Liw down flat on your stomach
   b) Draw up your arms and place palms down inline with your shoulders.
   c)Raise your upper body by pushing down on your palms. Raise only upto the navel. Hold for 3-8 seconds.
   c) Do these 5-10 times.
   
   NOTES:
4. These exercises will take about 5 minutes. Repeat them at least thrice daily.
   
5. Please email (backpain @ health-sehat.com)us your experience so that we publish it at the website to help others with back pain problems.

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