The problem with back injuries is that it may be as a result of many different causes. In fact, two people can have the same low back pain pattern, but can have different causes, require completely different treatments and exercises. Therefore, in order to effectively treat back pain, it is imperative to determine the root cause of the back pain. This will then help identify which treatments and exercise prescriptions are going to work best.
· When standing, keep bellybutton pulled in (stand with one foot on a stool).
· When sitting, avoid slouching.
· When lying, keep knees and hips bent (avoid lying on stomach).
· When sleeping, use a firm mattress.
· Strengthen core muscles.
· Strengthen hip extensors.
· Stretch hip flexors.
· Stretch hamstrings.
· Avoid hazardous exercises.
· Avoid sudden jerky back movements.
· Avoid improper lifting and carrying.
Lifting and Carrying
· Stand close & assume a wide base.
· Maintain normal curve & bend at the hips and knees.
· Keep object close to the body’s ‘center of gravity’.
· Avoid hyperextending the neck or back when lifting.
While the recommendations here are a good starting point for back pain, it is recommended that you see a healthcare professional (such as physician, athletic therapist, massage therapist, etc..) for a complete assessment and treatment recommendations for your injury.
Until next time, stay healthy and keep moving!
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