Prevention of Back Pain
Other techniques for prevention of backache.
Relaxation training : Many people relieve their back pain by doing special breathing or muscle relaxation exercises. In chronic back pain, relaxation training can help.
Weight loss, exercise and diet : Excessive weight puts added pressure and strain on the back and stomach muscles, causing them to stretch and weaken. Weak back and stomach muscles cannot support the back properly. Poor posture can shift the body out of balance. This forces a few muscles and joints to do all the work, which get tired and strained.
Without proper exercise, muscles become weak and tire easily. MA good conditioning (aerobic) exercise programme can be particularly helpful. This includes a warm-up period; about 30 minutes of aerobic activity (exercise that results in a sustained heart rate of 100 or more beats per minute ), and a cool-down period. The rewards of regular aerobic workouts can include a slimmer waistline and healthier back.
Stress : Every day of our life is filled with stress. In fact, any situation can cause stress, such as work, personal relationships, raising children, paying bills, the death of a loved one or a new experience. Even happy occasions such as a wedding, birth of a baby or family vacation can be stressful. For people with back pain, the greatest stress comes from unwanted changes in their lives caused by the pain itself.
People react to stress in different ways. Some may feel tired, sleep poorly, overeat, or feel irritable. Some clench their jaw. Others tighten their neck and shoulders. Still others get a headache or an upset stomach when they are tense.
Many people tighten their back muscles when they are worried or tense. This can make existing back problems worse. Controlling stress is critical to success and recovery of back pain. Employees who have a chronically stressed lifestyle and are having difficulty coping are those who are primed for injury and have the most difficulty with compliance and recovery.
Since we cannot remove everyday events from our lives, the key to managing stress is changing how we react to events.
Tips for managing stress
There are many ways to relax and relieve stress without using drugs or alcohol or without spending a lot of money.
1. Take a warm bath.
2. Take 10-15 minutes to sit quietly and breathe deeply.
3. Get involved in favourite hobby or develop a new one.
4. Start an exercise programme.
5. Take a short nap.
6. Find a comfortable place for light reading.
7. Meet a friend for a walk or a chat.
8. Eat regular meals and enjoy them.
9. Plan fun activities with family or friends.
10.Learn relaxation techniques and set aside time to practise them.
11.Join a stress management class.
12. Learn to accept what you cannot change instead of feeling
constantly frustrated.
13.Try laughing instead of taking things too seriously. Develop a positive
outlook.
14.Get professional help for problems or stresses that continue to
bother you.
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