LOW BACK PAIN

DO & DON’T

Already suffering with chronic low back pain?

Do follow these Do and Don’t to prevent aggression of Lower Back Problem which could be a

• Slip Disc

• Disc Herniation (Rupture)

• Disc Prolapse

Which may land one in be bed may be for couple of weeks or months ….

CHANDRA

LOW BACK PAIN

DO & DON’T GENERAL

Don’t take your body for granted.Do adopt right postures for sitting, walking, sleeping and relaxing.

Don’t get up straight from bed straining back.Do turn to a side and get up with support from arm

Don’t lean over wash basin.Do take care while brushing teeth / rinsing / face wash.

Don’t climb up or down the stairs running.Do avoid stairs and use lift wherever possible.

CHANDRA

LOW BACK PAIN

DO & DON’T

Don’t take your new work-station for granted.Do fix your work-station to suit your body before start. (See ‘Set-Up Your Work Station).

Don’t work long hours continuously sitting.Do give your body a much deserved break every hour.(Refer 7 Techniques in “Causes”).

Don’t sit crossed legs on floor.Vajrasan or Namaj Position may be better.

Don’t use Indian Toilet Seats.Do use Western Toilet Seats.

Don’t sit on sofa or deep seats for longer.Do use additional backers.

Sitting

CHANDRA

LOW BACK PAIN

DO & DON’T Lifting

Don’t bend your back to lift / pick material.Do Bend at the knees and use leg muscles rather than back muscles to lift. Use a Lumber Belt.

Don’t twist the low back while lifting.Do pivot with the feet.

Don’t carry heavy items away from the body, but as close as possible.Do distribute weight equally on either side.

Don’t even attempt to carry weight over shoulders / head / back.Do use Lumber Belt for momentarily lifting of a heavy objects.

CHANDRA

LOW BACK PAIN

DO & DON’T

Don’t carry a single heavy luggage.Do carry small more number of bags easy to handle.

Don’t carry luggage bag on one shoulder for long.Do keep changing shoulder. Use Lumber Belt

Don’t lift straight from floor to overhead over-head luggage storage.Do lift in steps – from floor to seat level, seat level to shoulder level, shoulder level to over-head storage.

Seats in cars, trains, planes etc. often don’t provide the right type of support for the lower back and/or neck. Do carry A lumbar support (Backers) to make your seat more comfortable and support your lower back.

Traveling

CHANDRA

DO & DON’T

LOW BACK PAIN

Driving

Don’t over pressure tyres.Do maintain tyre pressure 1 psi less than recommended.

Don’t go on Bumpy rides including two wheelers & Bikes. Do use Lumber Belt if you have to.

Don’t drive a deep seat car.Do use Lumber Backers in such cars.

Don’t drive a low seat car. Do check firmness, depth and elevation of sea before buying a car.

Don’t place left foot on floor.Do place left foot on angled footrest while the right one is on accelerator.

CHANDRA

LOW BACK PAIN

DO & DON’T

Exercise regularly, every day basis, make it a way of life.

Don’t start an exercise schedule suddenly on your own.Do consult your Physiotherapist / Doctor before starting such a schedule and type of exercises.

Don’t Jog.Do Walk 40 minutes a day.

Don’t use shoes with hard soles.Do use shoes with soft cushioned soles to reduce jerks.

Don’t use inclined Treadmill.Do make the Treadmill Platform near horizontal before use.

Don’t do any exercise that requires bending down in a ‘U’.Do incorporate “Stretching Exercises” in your Work-Outs.

Exercising

CHANDRA

LOW BACK PAIN

DO & DON’T

Don’t exercise or walk briskly after meals.Do Exercise or have a Brisk Walk schedule before meals.

Don’t eat immediately after exercising. Do maintain 30 – 45 min gap after exercising

Don’t be obsessed with food.Do maintain your weight per Height – Age Chart.

Don’t eat and retire to bed.Do have your last meal 2-3 hours before going to sleep.

Don’t sleep on soft mattresses.Do use Visco-elastic mattresses.

Don’t Sleep cuddled.Do sleep straight or in a position of maximum comfort to spine.

Eating and Sleeping

CHANDRA