Friday, October 31, 2008

Back pain

I had a severe back pain for 4 days and promised myself not to carry weights more than I can bear. It was not a joke being immobile for how many days suffering from sleepless nights and staying home or lying down almost the whole day. While at home, books would be my partners to enlighten me or lighten my load, the back pain problem. Next time, I hope this will not happen again to me , or else with anybody else. So here are some prevention tips:


" Maintain your back's strength and flexibility with daily exercise.

Never carry a heavy bag in one hand or on one shoulder. Divide the contents between two bags, held one on each side. Better still, carry a backpack (use both straps), or sling a long-handled bag over the opposite shoulder. (This is what my sister Jenny does whenever she travels, the weight must always be balanced on both shoulders. Indeed she has no back pain though she travels a lot with heavy backpacks).

To lift a heavy object, get as close to the object as possible, bend your knees, then lift by straightening your knees while keeping your back as straight as you can.

Don't twist your back while holding something heavy; move your feet to turn your whole body instead.

Sit with your back straight, making sure that your lower back is well supported. When driving, recline the seat to increase the thigh-to-trunk angle.

Wear comfortable shoes with good support that will not cause an abnormal gait. Placing orthotics prescribed by a podiatrist in the shoes can often reduce back strain.

If you work for long hours at a computer, make certain that you sit correctly. Use a footrest if you can't place your feet flat on the floor.

Never stoop to do a ground-level job, such as weeding in the garden. Kneel instead.

Check that your mattress is firm enough to support your back, but not overly hard. If it is too soft, you can make it firmer by placing a board between the mattress and base.

- Reader's Digest, Curing Everyday Ailments the
Natural way, 2000

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