Back aches - causes, symptoms and control
 | Back ache /pain is common amongst the working class individuals, this condition has at a |
There are two forms of back ache, the lower back and the upper back ache. The affections are seen whenever there is the need to engage in activities that involves the waist to run, stand or sit.
Knowing the cause, symptoms and control of the situation is the best way ahead, so here are some help.
—Find out the cause the pain: Back pain can be caused by any number of factors- Aging, Arthritis, Trauma, Herniated disk, Compression fractures, Illness (such as scoliosis). etc.
Sleep properly aligned; with the proper posture and the right pillow placements between or under the legs, or under the body, and under your head — to keep your hips, legs and head levelled, for aligning your spine. Choose a mattress that’s firm enough to support your spine to sleep in alignment.
Optimize your Sitting posture: If you suffer from bad posture, taking a little bit of time to work on sitting upright, throwing your shoulders back, and keeping neck up should pay huge dividends. Here are just a few things that you can easily try→ Make your workstation ergonomically supportive and don’t sit down for extended periods.
Correct any bad posture, if necessary. If you have bad posture, it may be causing or contributing to your lower back pain. The lower back is particularly susceptible to pain caused by bad posture because it supports a good deal of your weight.
Exercise: When you engage in exercises that strengthen the abdominal muscles, and the muscles of the back, it sure helps to prevent or reduce back pain. Some exercises that could be of immense help are listed below:
1. Touch your toes and then reach for the sky.
2. Try a variation of the back flexion stretch for intense lower back pain.
3. Try a total back stretch.
4. Use a foam roller or improvised device to stretch your spine.
5. Give a hip flexor stretch.
6. Go into a quadriceps stretch to help relieve pain in the lower back.
7. Work on strengthening your lower back muscles.
8. Back extensions.
9. Work on your abdominal muscles to help strengthen your core.
Building the muscle group known as the transversus abdominis is essential to keeping your core strong and may be helpful in alleviating back pain.
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