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If you are like most people, you've probably had a
backache at one time or another. Statistics show that upwards of
90% of the population will experience some type of low back pain at some
point in their lifetime. Low back pain can range in intensity from
an annoying ache to incapacitating pain that could prevent you from
working or even getting out of bed.
First, you must be aware of the
many factors that can contribute to the problem.
These can include poor muscle flexibility
in the hips and legs, weak abdominal muscles, and weak low back muscles.
Pain can also be triggered by prolonged sitting and/or standing, lifting
and carrying heavy objects, and from job-related stress. It can even
be brought on by a violent sneeze or cough that can cause a spasm in the
back. In some cases, inflamed tissues, joints, or bones caused by an
infection or immune system problem can spark low back pain.
As you can see, there are a
number of variables in our lives that can lead to low back pain. The
good news is that there are some very quick and easy exercises that can be
performed at home (and at work if you are brave) to significantly reduce
the chances of experiencing back pain. You can find a description of these
stretches and strengthening exercises at the end of the article.
Do you have a hard time finding
even a minute to spare even for some simple exercise?
Then ALWAYS follow
these tips as you go through your normal daily activities to help lower
your risk of low back pain:
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1) When lifting any object, keep it close to your
body, bend with your knees and hips, and keep your back straight.
2) When sitting, use a straight-backed chair and try to flatten your spine
against the back of the chair.
3) When standing for a prolonged time, use a footrest for one foot-this
helps keep your back straight.
4) Avoid lifting heavy objects higher than your waist. |
One
last important point: Not all back pain is the same.
Stiffness, general aching, pain down the legs, and limited motion are
all characteristics of low back pain. Any back pain that is
accompanied by loss of bowel or bladder control, difficulty in moving your
legs, or numbness or tingling in your arms or legs may indicate an injury
to your spine and nerves. If you experience these types of symptoms, contact
your physician immediately.
Exercises
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