Tips and Remedies To Remember: Part-5 Back pain - can be avoided by simple cautionary measures, usually, by making slight modifications to things we do every day. *Standing -When standing upright, your chest must be forward, head up, shoulders straight, and your weight evenly distributed between your feet ,with your hips tucked in. Avoid staying in the same position for the whole time if you have to be standing for long periods.Make sure to move around and change your positions regularly. *Sitting- Avoid prolong sitting, Sit for as little as possible,even if for only short periods of time.Get up and walk around frequently, short stroll across a room will help. Sit with a support positioned in the curve of your back with a firm pillow or rolled towel if working in a sitting position for a long time, Keep your hips and knees at right angles. If your chair is too high, replace the chair or get a stool to rest your feet on if your chair is too high.



Lifting- avoid lifting heavy objects, or those whose size or shape make them awkward to move. When lifting avoid lifting with your back, keep the object close to your body and let your legs do the work . Exercise -Exercise program keeps the muscles strong and flexible and can prevent many a back injury. Designing your own exercise do so with the aid of your physician, physical therapist, or a qualified trainer.

*Sleeping- Invest in a solid mattress and box spring that supports your body without sagging. It is best idea to sleep in a position where the curve in your back can be supported and guarantee of a better sleep and rest. * Controlled Breathing -Control your breathing slow and steady for a short minutes. Focus on rhythmic, controlled breathing, holding inhaled breaths in for about three seconds, then exhale and repeat to help focus from back pain and allow the body to respond on its own. Repeat as needed to help the body relax.

*REST- for a couple of days.Pick a couple of your most comfortable breathing positions above and use them regularly throughout the day. Get up and move around a little, walking and arching your back a little will be beneficial.Add some light stretching activities like gently pulling knees, one at a time, to your chest and etc.

*Swimming- in a heated pool relieves pain, loosen the muscles and get rid of the toxins in the body that produce pain and inflammation.There is less stiffness, more flexibility and tend to require less pain killer. Riding a light stationary bike or sitting in a comfortable chair for brief periods may be effective. Medications- only take drugs that are prescribed by your doctor and only when needed.

Ask your osteopath therapist about the availability of other back pain remedies including herbal treatments, be aware, that these alternative products are not thoroughly tested. *Cold -applied to the back pain after first 24-48 hours to reduce the swelling or inflammation by constricting the blood vessels and therefore reduces pain. *Heat- can be used once the swelling has subsided, is very soothing and effective. Use heat before physical activity.