How to prevent back pain ?

Preventing back pain
The following tips will help you guard yourself from hurting your back:
When you lift heavy objects, keep your knees bent and squat while lifting the object. Do not bend to lift it.
While carrying the object hold it close to your chest, keep your spine erect and straight.
When you lift heavy objects, keep your knees bent and squat while lifting the object. Do not bend to lift it.
While carrying the object hold it close to your chest, keep your spine erect and straight.
When you are lifting the object, do not twist your body.
When you move heavy objects, push it instead of pulling it.
Do not remain seated for long hours. Get up once in a while and stretch your body.
Do not wear high heeled footwear.
Exercise regularly. Lack of it can cause back ache

While standing
When you stand for long hours, shift your body weight from one foot to the other. You can also keep one foot in an elevated position by placing it on a stone, stool or raised platform. Stand straight and maintain a good posture.

While sitting
Use chairs with straight backs which provide adequate support to your lower back. When you want to turn, turn by moving your entire body. Do not twist your body at the waist. This can cause back strain. While driving, sit straight with your seat forward within easy reach of the controls.

While sleeping
Sleep on your side with your knees bent. Put a pillow under your head to support your neck. If you sleep on your back, put pillows under your knees and a small pillow under your lower back.

Finally…
Certain exercises can help you strengthen your back. However, consult your doctor before doing these exercises; your doctor knows what is best for you.

Yoga can relieve back pain

Studies have shown that yoga is a good exercise for those suffering from back pain, particularly in the long term. Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles.




Back and abdominal muscles are essential components of the muscular network of the spine, helping the body maintain proper upright posture and movement. When these muscles are well conditioned, back pain can be greatly reduced or avoided. However, not all yoga asanas can automatically relieve the pain, some might even aggravate the pain. So it is advisable to perform the poses under the guidance of a trained yoga teacher. Some helpful poses are the camel pose, corpse pose, cat stretch.