“The hopes of tomorrow can often
diminish the pains of today.” ― Reed B Markham, American Educator
Research shows that most people suffer
from lower back pain globally. Reports of lower back pain are higher among the
people who lead a sedentary professional life. It is also more among athletes
and sportspersons.
Many people think that back pain
cannot be cured. The fact is that back pain can be cured if people follow a
disciplined life. Here are some tips to lower your back pain.
- Do physical exercises regularly to
stretch your body and develop flexibility and agility.
- If you sit in front of computer
system for a longer time, make it a practice to get up periodically to
stretch your body.
- Hit gym and consult the coach or
trainer who will give you a set of exercises to do. Follow them sincerely.
If you find that there the pain gets severe, avoid doing those exercise.
Instead, do exercises that give you relief from pain. Include
cardiovascular exercises along with stretches in your list of exercises.
- Go for a walk regularly. Avoid
jogging as it might create friction in your lower back.
- Go for swimming. It is a great
exercise impacting all areas in your body effectively.
- Consult physiotherapist who will
help you do exercises effectively. Initially, do under his supervision to
lower your pain and then do independently.
- Excess weight puts excess strain
on your spine. Hence, ensure that you maintain your weight as per your
height, age and gender.
- Avoid taking drugs such as pain
killers.
- Do yoga regularly.
- Avoid stress and anxiety. Don’t
brood over your lower back pain. Give enough rest to your body by
sleeping. It gives you relief from pain.
- Sleep on hard bed. If possible,
sleep on the floor.
- Don’t go for a complete bed rest.
Get up and do light physical exercises as prescribed by physiotherapist or
doctor or trainer.
- Go for surgical treatment, if the
pain is severe.
As age advances, there is a loss of
bone strength from osteoporosis leading to fractures. Hence, lower back pain is
more common in old age people.
At
the Workplace
Keep yourself ergonomically supported
when you work. Keep your feet firmly on the floor. Ensure that you are using a
right desk chair to support your lower back. Sit upright for most of the time
although it is difficult. Change your postures regularly. It prevents you from
putting pressure on a few portions of your body for a longer time. Take break
from your work every one hour and stretch your body. Do exercises in your
office gym, if it is equipped. Remember, lower back pain can be cured if you
take appropriate steps sincerely and timely.
Conclusion
Walter Anderson once remarked, “Bad things
do happen; how I respond to them defines my character and the quality of my
life. I can choose to sit in perpetual sadness, immobilized by the gravity of
my loss, or I can choose to rise from the pain and treasure the most precious
gift I have - life itself.” It requires a change in attitude and approach to
handle this issue. People must understand the challenge in the early stage to
bring a change in their work and habits to cure their lower back pain.
“Find a place inside where there's
joy, and the joy will burn out the pain.” ― Joseph Campbell
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Life is great!
Professor M.S.Rao, India
Founder of MSR
Leadership Consultants India
Recipient
of 10th International Prestigious Sardar Patel Award―2015
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