A healthy body is a self-maintaining and self-healing organism. Our immune system is constantly defending against sickness and disease—as long as there is no interference with the normal nerve transmission between brain cells and tissue cells. Care of lower back can be done by following simple rules of standing, sitting, lifting etc.
When Standing
When standing for a long period, rest one foot on a low stool to relieve pressure on lower back.
Switch the foot resting on the stool every five to 15 minutes.
Keep ears, shoulders and hips in a straight line, with head up and stomach pulled in.
When Sitting
Sit in chairs with straight backs or low-back support.
Keep knees a little higher than hips. Adjust the seat or use a low stool to keep feet on.
While driving, sit straight and move the seat forward.
When Lifting
When lifting anything, always bend knees so you hoist the load with your sturdy thigh muscles, not your vulnerable back.
For support and balance, keep feet apart and lined up under shoulders.
Don't twist, bend forward or reach while lifting. Carry heavy objects close to your body.
When Sleeping
Experts advise sleeping on your side with your knees drawn up, perhaps with a pillow between them.
If you are sleeping on your back, keep your head low and place a small pillow or rolled-up towel under your knees.
If you sleep on your stomach and it stresses your lower back, place a pillow under your stomach to help protect your back.
Main problem of lower back is pain. There are many things one can do to help prevent back-pain and to improve the health of spine. By following the tips listed below, one can enjoy the benefits of a healthy life at any age!
Stretching is one of the most powerful exercises we can do to relieve pain in the back. It develops a flexible spine and creates the conditions for the back to heal. When we stretch we release stored up tension in the muscles this in turn releases knots, tightness, spasms, and pain. Stretching helps to heal injuries, and also helps to prevent them. Lower back stretches is highly effective for any chronic or degenerative conditions of the spine, or for any injuries or traumas that have been sustained over a long period of time.
Follow doctor’s treatment plan and continue home exercise plan (if you were in physical therapy)
Exercise regularly (aerobic exercise is especially good)
Don’t add stress to your low back. Avoid lifting heavy items, doing strenuous sport, and excessive bending and twisting.
Attain and maintain a healthy body weight
Eat healthy (a well-balanced, low-fat diet rich in fruits and vegetables)
Stop smoking
Avoid excessive use of alcohol
Get plenty of rest