Pain in the lower back or low back pain is a common concern, affecting most of the people at some point in lifetime. Strain in the lumbar muscle is one of the most common causes of back pain especially in the lower back. Often, back pain is actually a symptom of something that you can control, like your activity level or the way you sit in your chair at work. Though there are other causes as well, most cases of back pain can be resolved
· If you are a smoker, quitting smoking can benefit your health in many different ways and will reduce your risk of future back pain.
Reasons:
· Obese people experience back pain frequently. The pain is felt in the neck and lower back. Weight loss can help in reducing this type of back pain.
· Sleeping Posture: The position and surface on which one sleeps may cause back pain, such as hard surfaces and mattresses. The soft surface tends to put strain on the spine. Some positional changes can reduce this type of back pain.
· Injury to the back may happen from an accident or a torn rotator calf in the shoulder. During accidents the body receives large amount of energy or shock within a small period that damages the muscles, tendons and ligaments.
· Faulty postures and poor body mechanics will cause lower back pain and be at least partially attributed to these faults.
Do’s:
· Have a break at regular intervals and do stretching exercises like neck rolls, chin tucks, cupping head in hands behind the head and extension exercises.
· Back pain can be caused by sitting in an improper position for a prolonged period of time. Maintaining a good and straight posture, using ergonomically designed chairs.
· Standing: keeping one foot forward of the other, with knees slightly bent, takes the pressure off your low back.
· Avoid taking pain or anti-inflammatory medication when in pain from using a computer. This will serve to mask the symptoms but can lead to serious injury or permanent nerve damage in the long term.
· Yoga and meditation is considered to be beneficial not only in back pain but also improves your posture and plays a vital role in a treatment for back pain.
· Heat therapy: Apply heat to your aching back by using a hot compress, a dry or moist heating pad, or hydrotherapy (hot bath). Heat therapy can help decrease muscle spasms, relax tense muscles, relieve pain, and can increase range of motion.
· The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair or just with your hips and knees bent. This takes the pressure and weight off your back.
Don’ts:
· Do not slouch in front of the computer or lie in bed and work on a laptop.
· Do not ignore back twinges and back pain, hoping that the problem will resolve itself.
· Do not sit on one leg or sit with legs crossed as this causes additional strain to the back.
· Do not perch a laptop on the lap and stare down at the screen - this places extra strain on the neck, spine and arms.
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