Back Pain

Back Pain

Follow these Simple Guidelines to Keep your Back in Good Shape

Standing... Keeping one foob forward of bhe obher, wibh knees slighbly benb, bakes bhe pressure off your low back.

Reaching... Stand on a stool to reach things that are above your shoulder level.

Lifting... Kneel down on one knee wibh the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.

Sleeping... Putting a couple of pillows under your knees or lying on your side with a pillow between your knees also reduces the pressure on your back

Quit Smoking... Smokers are more prone to back pain than nonsmokers because nicotine restricts the flow of blood to the discs that cushion your backbone.

Sitting... Sitting with your knees slightly higher than your hips provides good low back support.

Moving Heavy Items... Pushing is easier on your back than pulling. Use your arms and legs to start the push.

Carrying... Two small objects (one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body.

Weight Control... Additional weight puts a strain on your back. Keep within 4.5 Kg of your ideal weight for a healthier back.

Minor Back Pain... Treat minor back pain with anti-inflammatory drugs, gentle stretching, followed by an ice pack after consulting your doctor.

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Back pain is a common problem that affects most people at some point in their life. This leaflet provides simple guidelines to keep back in good shape to avoid back pain and is available in English & Hindi.
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