Health Tips: Back Pain Prevention and Self-Care

Back pain is most common pain seen in people having long hours sitting habit. But the such pain should not be taken callously rather need immediate attention and medication. While having back pain, patients should consult doctor and should take proper sefl-care.

The following mention tips may help to you check the back pain and may give temporary relief, but proper treatment is advisable.

1. Avoid smoking: Smokers are at higher risk for back problems, because smoking decreases blood circulation. A British study found that young adults who were long-term smokers were nearly twice as likely to develop low back pain as nonsmokers were.
2. Exercise: People who do not exercise regularly face an increased risk for low back pain, especially when they perform sudden, stressful activities such as shoveling, digging, or moving heavy items. Improper or intense exercise / excessive exercise also increase one's chances for back pain.
3. Sitting Posture: If your working for long hours by sitting doing your job, then you need to take care about maintaining you sitting posture. And also not to stand for long hours, on the contrary if you job is related to standing, then you can take rest for couple of minutes every time you get chance.  
4. Proper Chairs: Sitting puts the most pressure on the back. Chairs should either have straight backs or low-back support. If possible, chairs should swivel to avoid twisting at the waist, have arm rests, and adjustable backs. While sitting, the knees should be a little higher than the hip, so a low stool or hassock is useful to put the feet on. A small pillow or rolled towel behind the lower back helps relieve pressure while either sitting or driving.
5. Walking:  Walking is the best exercise for all irrespective of age. Morning walking habit is the best exercise for all, and instead using bikes, one can walk nearer places for their daily work. This will help them be healthy and fit. Also take care of your shoes as per your comfort level. 
6. Driving: Riding in or driving a car for long periods of time increases stress. Move the car seat as far forward as possible to avoid bending forward. The back of the seat should not be reclined more than 30 degrees. If possible, the seat bottom should be tilted slightly upward in front. A traveler should stop and walk around about every hour. Avoid lifting or carrying objects immediately after the ride.
7. Kids Backpacks: A common cause of temporary back pain in children is carrying backpacks that are too heavy. Backpacks should not weigh more than 20% of the child's body weight. They should weigh even less for very young children. Emotional or behavioral problems may also contribute to back pain in children.

Tips for Lifting and Bending

• If an object is too heavy or awkward, get help.
• Spread your feet apart to give yourself a wide base of support.
• Stand as close as possible to the object being lifted.
• Bend at the knees, not at the waist. As you move up and down, tighten stomach muscles and tuck buttocks in so that the pelvis is rolled under and the spine remains in a natural "S' curve. (Even when not lifting an object, always try to use this posture when stooping down.)
• Hold objects close to the body to reduce the load on the back.
• Lift using the leg muscles, not those in the back.
• Stand up without bending forward from the waist.
• Never twist from the waist while bending or lifting any heavy object. If you need to move an object to one side, point your toes in that direction and pivot toward it.
• If an object can be moved without lifting, pull it, don't push.

Source: http://www.umm.edu/patiented/articles/what_role_of_exercise_physical_therapy_low_back_pain_000054_10.htm