Prevention of Back Pain
Exercise
for quick relaxation of the back while Sitting
and Standing
1. Slouch completely, relaxing for several seconds.
2. Sit as tall possible exaggerating the lumbar
lordosis.
3. Return to slouched, relaxed position and then align your natural
curves.
Good sitting posture results from maintaining lumbar lordosis just short (10-15 per cent) of the extreme position achieved during exercise. If you are experiencing back discomfort, a lumbar roll will support your back in this position when seated in a chair.
Prolonged Standing
1. Stand with weight equal on both feet.
2. Avoid locking the knees.
3. Ease the tension in the back by placing one foot on a footstool.
4. If you have to stand for long periods of time, wear flat or low-heeled
shoes and use a footstool.
5. Keep the back straight by tightening the stomach muscles and
buttocks.
6. Bend the knees and hips, not the waist.
7. You can rest your back and relieve the stress on your spine from
extended sitting or standing by stretching and resting intermittently.
The following exercises can be used to stretch and rest your back :
1. Place your hands on your lower back and stretch backwards holding it
for 30-60 seconds.
2. Assume the ‘crash’ position (sitting with your hands wrapped around
your knees and you head resting in your lap) for 5 minutes.
3. Lie on you back with hips and knees supported at 90 degrees for 15
minutes.
Sleeping right
1. Lie on the side with your knees bent. Flat pillow may be used to
support the neck.
2. Sleeping on back is restful and correct when the knees are properly
supported.
3. It is best to have a firm mattress that does not sag. There is no
particular advantage to be gained by buying expensive so-called
‘orthopedic beds’, compared to placing a firm board under the
mattress.
4. When standing up from the lying position, turn to one side, draw up
both knees and swing the legs on the side of the bed. Sit up by
pushing up with hands. Avoid bending forward at the waist.
5. Avoid use of high pillow below the head as it strains the neck, arms,
and shoulders. Flat pillow may be used to support the neck.
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