Back pain is a very common ailment, affecting eight out of ten people at some point in their lives.
It has even become a trending complain in many young adults complain these days.
The spine has a difficult job in that it must support the weight of the upper body and still be able to bend and twist in any direction.
This causes a lot of strain to be placed on the lower back, particularly among people who do a lot of sitting (our very own Tech Bros and Sis)
or those who are under active in their average daily schedule.

Many common conditions such as pregnancy and emotional tension are also known to cause a lot of strain on the back. Other conditions include natural
occurrences such as physical trauma, athletic injuries, poor physical fitness or being overweight .
Improper posture may cause back strain or sprain due to improper bending, lifting, sitting or standing.

WAYS TO RELIEVE BACK PAIN

1. Applying Ice or heat

The application of either ice or heat to sore back muscles can greatly relieve pain.

Ice may be applied at any time. Use ice for 10-20 minutes, placing a wet towel between the ice bag and your body.

Heat is not recommended for the first 48 hours after the onset of back pain. After 48 hours, using heat or ice generally depends on what
feels best to you. Use heat for a maximum of 20 minutes at a time.

2. Backward or forward movements

Some people find that doing slight backward or forward bends can help relieve back pain.
If an exercise decreases your symptoms repeat it frequently throughout the day.

PREVENTING BACK PAIN

There are couple of ways to prevent one from developing back pain. This includes;

1. Maintaining the correct standing posture
2. Maintaining the correct sitting posture
3. Maintaining the proper lifting technique

Lifting heavy items is one of the leading causes of low back pain. The proper lifting technique is a step by step process
which involves;

•  Keeping a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
• Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you.
• Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back.
• Slowly lift by straightening your hips and knees. Keep your back straight, and don’t twist as you lift.
• Hold the load as close to your body as possible, at the level of your belly button.
• Use your feet to change direction, taking small steps.
• Set down your load carefully, squatting with the knees and hips only.

Caring for your back is very important to your overall quality of health. Ensure you take proper care and precautions as necessary.

However, back pain and aches can be a symptom of certain underlying conditions. If your ache is not relieved with home care,
book an appointment with our in-house physiotherapists for proper assessment and treatment.