some tips to avoid BACK-PAIN
some tips to avoid back-pain
1) Keep the muscles well conditioned by improving sitting, standing, stretching postures. Well-conditioned muscles are less susceptible to injury.
2) Never bend at the waist or stoop to pick up an object. Instead, lower the body to the level of the object by bending the knees.
3) Grasp the item, hold it close to the body, and raise yourself with your legs while keeping your back straight.
4) Do not lift very heavy objects.
5) Lean against a wall or pillar while waiting for a bus or standing in line at the bank.
6) Keep footstools around the house. Alternatively prop up one leg on stool while doing standing chores.
7) Sleep on a firm mattress and find a comfortable position.
8) Wear low-heeled shoes,comfertable too.
9) While sitting for long hours rest feet on a low stool so that knees are above hips.
10) Do not sit or stand in one position for a very long time. Get up periodically and walk for a while.
11) Avoid activities which hurt back.
12) Do not sit in same position for long hours. It may prove hazardous to back. Take break in between and move around.
13) Avoid becoming overweight. Overweight increases the risk of back pain.
Tips for software professionals to avoid back pain
1) Select a correct chair, with a relatively straight back and good lower back support.
2)If the chair doesn't offer lower back support, keep a rolled up towel or cushion to support the back.
3) Correctly position the chair, keyboard, and monitor. Feet should be on the floor, with knees at hip level; forearms should form a right angle with upper arms; and the computer terminal should be at eye level.
4)Adopt a relaxed, upright working posture and allow the chair to support.
5) Avoid forward or leaning back too far.
6) When you are at work stand up, walk around, stretch forward, backward, and side to side once in 30 minutes.
7) Increased stress and strain enhances the chances of back pain. Hence remember to relax!
8) Yoga ,pranayam & meditation are best techniques to relax
9)Eat healthy food which is rich in fiber. Avoid sweets, oil, soft drinks and overeating to reduce the chances of weight gain.
