Backache Causes and It’s Remedies

SELF MANAGEMENT TIPS FOR YOUR TERRIBLE BACKACHE

Backache Causes and It’s Remedies
  • Do you experience backache while bending?
  • Do you experience pain while climbing stairs?
  • Do you experience pain while descending downstairs?
  • Do you experience pain while standing for long?
  • Do you experience pain while walking?
  • Do you experience pain while lying down?
  • Do you experience pain while getting up from a chair?
  • Do you experience pain while sitting on the floor cross-legged?
  • Are you overweight?
  • Do you have long sitting hours?

If you experience pain due to any of the above problems you can be in the vicious circle of terrible backache.

Low back pain is one of the most common reasons seeking medical care. It affects nearly two –third population in the life time. It is the major health problem in the modern society. For individuals older than 45 yrs of age low back pain represents the most common cause of disability and is generally associated with work related injuries.

Few major causes of your low back pain:

  • Sedentary lifestyle
  • Obesity
  • Overweight
  • Soreness of Para spinal muscles
  • Fracture in spine
  • Tightness of hamstring muscles
  • Disc prolapse
  • Radiculopathy

Self-management tips:

  1. Hot fomentation is the easiest and fastest way of relieving pain at the moment. It relaxes your muscles and improves blood circulation. (cause shouldn be an injury)
  2. Sitting straight in chair and follow the  20-20 rule(break for 20 sec after every 20 mins)
  3. Going down on your knees for lifting objects and not bending your back.
  4. Take care of your body weight. Excess of weight can be strainful for your back.
  5. Sleep straight with pillows below your kness and a pillow under neck. While sleeping sidelying put a pillow between your knees and above your shoulder.
  6. Stretch your body immediately after getting up from bed. (hamstrings, quadriceps, calf and paraspinal muscles.)
  7. Wear comfortable shoes, heels might hurt.
  8. Start with low intensity exercises regularly and religiously.

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