Almost everyone will have a back problem sooner or later. It could be a strained muscle or ligamentdefine, or a herniated spinal disc, commonly known as slip disk. Fortunately, there is a lot one can do to maintain a healthy back;
• Learn to lift:
Yanking a package off the ground with one hand strains the supportive muscles alongside the spine, instead, bend from the knees to pick up and hold it against the torso with both arms.
A heavy shoulder bag can punish your back too. The load should never be more than ten percent of your own weight. ‘When carrying groceries, don’t carry too much’. Hold the bags close to the body, with the weight distributed evenly in each hand.
• Check your chair:
Ideally any chair you sit on should be shaped so that you can feel the bottom of its back against your pelvis. You should also be able to put your feet on the floor.
• Give it a brake:
Long car rides can harm your back. The culprit is the phenomenon of whole body vibration. There are simple steps to manage it;
When the road gets rough, slow down; on a long drive, stop to stretch every hour; after you arrive, rest fatigued muscles a few minutes before unloading luggage.
• Sleep on it:
A hard bed with a firm mattress is a cheap form of back therapy. The right mattress supports the entire body and reduces pressure on your spine and joints. Change mattresses as soon as they lose their firmness. While sleeping, lie on your back or your side. Lying on your stomach is often the worst position because it causes your back to bend, creating pressure on the spine.
• Watch your weight:
Being overweight exacerbates the back problems. As the abdominal muscles prop up the spine, so if the abdominal muscles are weak the spine doesn’t get the support it needs.
• Exercise with caution:
Exercise can be one of the best things for the back – or one of the worst. Exercise with caution. Exercise slowly at first. Focus on gentle exercises that are done repeatedly.
• Relax:
One of the major contributing factors of back pain is stress. Stress reducing therapies like yoga, deep breathing and meditation help a great deal to stay calm and collected.
New Delhi, November 18 -- Since its outbreak in June this year, the H1N1 influenza has taken a widespread toll. With four more H1N1 deaths in India, the toll goes up to 530, as per an official statement.
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