BACK PAIN: DO's and DON'Ts for pain- free life

LIFTING:

Do's

1. Bend your knees, not your back

2. Always be sure of your footing

3. Hold object close to your body

4. Lift objects only chest high

5. Get help with heavy objects

Don'ts

1. Don't bend over with leg straight

2. Don't twist while lifting

3. Don't lift above shoulder level

STANDING/WALKING:

Do's

1. Stand with one foot up and change position often

2. Use good posture: Head high, chin ticked up, toes straight ahead

3. Wear comfortable low healed shoes

Don'ts

1. Don't stand too long in one position

2. Don't bend forward with straight legs

3. Don't walk with poor posture

4. Avoid wearing high healed or platform shoes

SLEEPING:

Do's

1. Get a good night's sleep on a mattress that supports your back's natural curves

2. Sleep on your side with a pillow between your knees or on your back with a pillow under the knees

Don'ts

1. Don't sleep on lounge, on soft, sagging, non-supporting mattress or cushions. This can cause back strain especially when you sleep on your stomach.

SITTING:

Do's

1. Sit with both feet flat on the floor

2. Keep knees at or slightly below the level of your hips

3. Sit firmly against the chair back

4. Protect your lower back with a limber support or a rolled up towel

Don'ts

1. Don't slump

2. Don't sit on a chair that it is too high or too far your working area

3. Avoid leaning forward

4. Avoid arching and rounding your back.

WORKING ON LAPTOP

Do's:

1. Do cervical (neck) strengthening exercises twice everyday.

2. Sit on a good chair with minimum cushion while working

Don'ts:

1. Sit on bed while working

2. Work for more than 45 min at a stretch

3. Place your laptop in your lap while sitting on a chair while working.

Dr. Mrigank Aggarwal (P.T.)

Admin PhysiolineDelhi.com

REFERENCE:

1. http://physiolinedelhi.com/2011/01/10/back-pain-do%e2%80%99s-and-don%e2%80%99ts/

2. http://physiolinedelhi.com/2011/02/20/pain-while-working-on-laptop-no-way/