TAKE CARE OF YOUR BACK.

Most of us will have backache at some time in our lives

Backache is often caused by our everyday causes:- GARDENEING,

                                                                              CAR MAINTENANCE,

                                                                              HOUSEWORK,

                                                                              LIFTING OBJECTS,etc

Causes  -Bad posture,

              -Undue stress,

              -Injury(disc injury,vertebral injury),

              -Wrong sleeping pattern,

              -Lifting the objects in wrong way,etc..

Prevention- Improve your posture,

                                                                        Sit straight.

               - Lift the object without bending the back.

                -Sleeping on back is correct posture for backache patients.

Treatment- Consult your physiotherapist.(because treatment will start after knowing the exact cause only)

                 -For pain heat formentation can be done at home.

                 -Exercise therapy helps alott to attaing good posture.
                 -Appopriate exercises can only given by therpist.
                 -Exercises of back also prevents the further damage to spine.
COMMON EXRCISES- 1)FOR THE PEOPLE WHO HAVE TO BEND THEIR BACK FOR LONG TIMES.e.g-labour
                               -nurses
                               -doctors
                               -and all who have habit to sit slouch

                                                            1) Maintain this position for 10 sec.do the same for 10 times at morning and evening.

                                                              2)This is a self stretching exercise which helps to relax you even at your work. perform it for 5-10 times and hold the position for 5 sec.

                                                             3)place the both hands at sides of head and now lift the head.hold this position for 5-10 sec.perform it twice daily.


NOW FOR THE PATIENTS WHO HAVE TIGHTNESS IN BACK-

                                                       1)Either single knee to chest or both knees to chest and hold for 5-10 sec.

                                                      2)Raise your leg without bending your knee and hold it for 5-10 sec.