Tips to overcome back problems

Back injuries are among the most common medical complaints & it's estimated that about nine out of ten adults will experience back pain at some point in their life, & that three out of ten working adults have back pain every year.

The most common causes of back injury are:

    "...The only actual guide to your true age lies not in years or the way you THINK you feel but as you ACTUALLY are as infallibly indicated by the degree of natural & normal flexibility enjoyed by your backbone throughout life." Joseph Pilates

    * Poor postural habits
    * Abnormal body mechanics
    * A stressful lifestyle
    * A working environment that places continuous physical strain on the backbone
    * Inactivity which finally leads to a loss of flexibility & predisposes one to injury

According to the above quote by Joseph Pilates, the brain behind the Pilates exercise method, you are as elderly as your back is. The best way to keep your back healthy is to keep active & stretch regularly & by keeping the following fast tips in mind while you are busy with activities of every day living:

   1. Maintain the normal curves of your back as far as feasible
   2. When you require to lift a heavy object, plan your movements before attempting the lift
   3. Don't ignore your limitations &  ask for assistance when required
   4. Do not stay in one position for prolonged periods of time - make a habit of taking regular breaks,  when working behind the computer or watching TV, etc.
   5. When lifting a heavy object, plant your feet far apart. This widens the base of support & lowers the stress on the back.
   6. When you require to put the heavy object down,  pivot on your feet instead of twisting your back to turn.
   7. Get into the habit of tucking in your tummy muscles when busy with every day activities, &  while lifting.
   8. Keep the items you are about to lift as close to your body as feasible. The further the object is away from the body, the greater the load on the backbone.
   9. Your hips & knees are hinge joints & are better suited for bending activities. When you lift an object, make positive you are doing the work along with your legs & not your back.
  10. In case you have any questions, ask for advice from your health care professional.

It takes time to develop new habits, but the more you practice incorporating these techniques into your every day routine, the more natural they will become.