TIPS ON MANAGEMENT OF BACK PAIN AND WARM UP EXERCISES.
The aim of the general warm up is simply to elevate the heart rate and respiratory rate.
This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles.
This also helps to increase the muscle temperature, allowing for a more effective static stretch.
Muscle imbalance is the cause of most of lower back pain cases.
Why? Because muscles plays an important part of our day to day activities and so requires stretching and strengthening to avoid muscle shortening and weakness.
Exercise is both an excellent way of preventing back pain and reducing any back pain you might have.
However, if you have chronic back pain (back pain that has lasted more than three months), you should consult your GP before starting any exercise programme.
Exercises like walking or swimming strengthen the muscles that support your back without putting any strain on it, or subjecting it to a sudden jolt.
Activities like yoga or palates can help improve the flexibility and the strength of your back muscles.
There are also a number of simple exercises you can do in your own home to help prevent or relieve back pain: Wall slides Stand with your back against a wall with your feet shoulder-width apart.
Slide down into a crouch so your knees are bent to about 90 degrees.
Count to five and then slide back up the wall.
Repeat five times.
Leg raises Lie flat on your back on the floor.
Lift each heel in turn just off the floor while keeping your legs straight.
Repeat five times.
Bottom lifts Lie flat on your back on the floor.
Bend your knees so your feet are flat on the floor.
Then lift your bottom in the air by tightening your stomach muscles while keeping your back straight.
Repeat five times.
Management of some frequently held positions How you sit, stand and lie down can have an important effect on your back.
The following tips should help you maintain a good posture: Standing You should stand upright, with your head facing forward and your back straight.
Balance your weight evenly on both feet and keep your legs straight.
Sitting You should be able sit upright with support in the small of your back.
Your knees and hips should be level and your feet should be flat on the floor (use a footstool if necessary).
Some people find it useful to use a small cushion or rolled-up towel to support the small of the back.
If you use a keyboard, make sure your forearms are horizontal and your elbows are at right angles.
Driving Make sure your lower back is properly supported.
Correctly positioning your wing mirrors will prevent you from having to twist around.
Foot controls should be squarely in front of your feet.
If driving long distances, take regular breaks so you can stretch your legs.
Sleeping Your mattress should be firm enough to support your body while supporting the weight of your shoulders and buttocks, keeping your spine straight.
If your mattress is too soft, place a firm board - ideally 2cm thick - on top of the base of your bed and under the mattress.
Support your head with a pillow, but make sure your neck isn't forced up at a steep angle.
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