Preventing Back Pain at Work and at Home...........

Almost everyone will experience back pain at some point in their lives. Back pain varies from one person to the next. It can range from mild to severe, and can be short-lived or long-lasting.

Preventing all back pain may not be possible. We cannot avoid the normal wear and tear on our spines that goes along with aging. But there are things we can do to lessen the impact of low back problems.

Guidelines for Protecting Your Back

Having a healthy lifestyle is a good start to preventing back pain.

• Exercise

Combine exercise, like walking or swimming, with specific exercises to keep the muscles in your back and abdomen strong and flexible.

• Weight Loss

Maintain a healthy weight. Being overweight puts added pressure on your spine and lower back.

• Avoid Smoking

Both the smoke and the nicotine cause your spine to age faster than normal.

• Proper Posture

Good posture is important to avoiding low back problems. How you stand, sit, and lift things has an increasing effect on your spine health.

proper sitting;

proper standing;

proper walking;

proper running;

   

proper sleeping;

                                   

Back safety[proper lifting technics]

                               

Guidelines for Proper Lifting 

• Plan ahead what you want to do and do not be in a hurry.

• Position yourself close to the object you want to lift.

• Separate your feet shoulder-width apart to give yourself a solid base of support.

• Bend at the knees.

• Tighten your stomach muscles.

• Lift with your leg muscles as you stand up.

• If an object is too heavy or is an awkward shape, do not try to lift it by yourself. Get help. 

 

Picking Up a Light Object

To lift a very light object from the floor, such as a piece of paper, lean over the object, slightly bend one knee and extend the other leg behind you. Hold on to a nearby chair or table for support as you reach down to the object.

Picking Up a Heavy Object

Whether you are lifting a heavy laundry basket or a heavy box in your garage, remember to get close to the object, bend at the knees, and lift with your leg muscles. Do not bend at your waist.
When lifting luggage, stand alongside of the luggage, bend at your knees, grasp the handle and straighten up.

Holding An Object

While you are holding the object, keep your knees slightly bent to maintain your balance. If you have to move the object to one side, avoid twisting your body. Point your toes in the direction you want to move and pivot in that direction. Keep the object close to you when moving.

Placing an Object on a Shelf

 

If you must place an object on a shelf, move as close as possible to the shelf. Spread your feet in a wide stance, positioning one foot in front of the other to give you a solid base of support.

 Do not lean forward and do not fully extend your arms while holding the object in your hands.

If the shelf is chest high, move close to the shelf and place your feet apart and one foot forward. Lift the object chest high, keep your elbows at your side and position your hands so you can push the object up and on to the shelf. Remember to tighten your stomach muscles before lifting.

Supporting Your Back While Sitting 

When sitting, keep your back in a normal, slightly arched position. Make sure your chair supports your lower back. Keep your head and shoulders erect.

 Make sure your working surface is at the proper height so you don't have to lean forward. Once an hour, if possible, stand, and stretch. Place your hands on your lower back and gently arch backward.

proper posture sitting at computer:

                             

Physiotherapy post natal exercises and advice

FROM DELIVERY TO SIX MONTHS:

      INTRODUCTION:

 This topic has been written to inform mothers on aspects of care after delivery.

The contents support information provided by the physiotherapist on the maternity wards.

 These exercises help to:

• improve your circulation;

• strengthen your pelvic floor muscles;

• prevent backache; and

• strengthen your tummy muscles.

This topic can be used by all mothers, including those who have had a Caesarean section.

• It will also be a useful guide for mothers who do not have the opportunity to see the physiotherapist after delivery.

You may wish to take medical advice before undertaking these exercises if you have a history of backache or other health problems

First Day Onwards - Deep breathing & foot and ankle exercises

 Deep breathing (all mothers)

• Lie on your bed with your knees bent, with a pillow behind you.

• Breathe in deeply through your nose. Sigh out.

• Repeat 5 times.

• Do this exercise frequently today.

 

Breathing exercises help to improve your circulation

Foot and ankle exercises (all mothers) 

Keep your knees relaxed for both exercises.

• Bend and stretch your ankles vigorously up and down for 30seconds

• Circle both feet 10 times in each direction.

Repeat these exercises frequently. They will help to reduce swollen ankles and varicose veins by improving circulation.

 First Day Onwards - Sore stitches? Painful piles?

Sore Stitches? Painful Piles?

(mothers who have had a vaginal delivery)

 During the rest period, turn over and lie on your tummy. Place a pillow below your waist and another under your ankles. This is a very comfortable position which removes pressure on your stitches or hemorrhoids.

 

Toilet - tips to ease discomfort 

  • Passing urine

 To prevent urine touching your stitches and stinging you, sit down with your knees well apart and lean forward before you start to pass urine. Rest your forearms on your thighs to support your back.

 • Moving your bowels

 It may be several days before you wish to move your bowels. When it is time, take two clean sanitary towels with you. Empty your bladder, fold one towel in half, then hold it firmly against your stitches. Relax, take your time and don’t worry, your stitches will not burst

 First Day Onwards - Pelvic floor exercises

 Pelvic floor exercises

(for all mothers)

Pelvic floor muscles are stretched during pregnancy and childbirth. Strong pelvic floor muscles are essential to prevent leakage of urine when you sneeze or cough  and to give you complete control of your bowels.

•  Strong muscles will also help prevent you developing a prolapsed womb (your womb coming down inside your vagina).

You can do this exercise standing, sitting or lying.

 • Pull the area around your vagina up and away from your sanitary towel.

 

This exercise is especially important if you have stitches.

Repeat this exercise very frequently as movement will improve your circulation and will help you to heal quickly.

 Your abdominal muscles – ‘Nature’s perfect corset

During pregnancy your tummy muscles will soften and stretch to accommodate your growing baby. This is normal and natural.

 However, you need gentle tummy exercises to prevent over-stretching and encourage closure of the separation after birth.

   To check the separation yourself:

Lie on your back, knees bent, feet flat on the floor. Tilt your pelvis backwards. Stretch one arm down towards your feet.Place the fingers of your other hand just below your belly button. Raise your head and shoulders off the floor. You will feel two firm ridges of muscle coming closer together, almost everyone has a gap of two fingers wide. If, after five days, you have a gap of more than four fingers, ask to see a physiotherapist.

 • Your tummy muscles lengthen from 33cm (13ins) to 51cm (20ins) during pregnancy and can be very weak following delivery.

 • Always roll over in bed, tuck your tummy in, keeping your knees together and use your elbows for support when getting in and out of bed

            First Day Onwards - Pelvic tilting exercises

  

Pelvic tilting exercise

(for all mothers)

 • Lie on a firm surface with knees bent and a comfortable pillow beneath your head.

• Pull in your tummy.

• Press the lower part of your back down flat.

• Hold for several seconds, let go and repeat.

 

Repeat all these exercises until you go home

good posture 

                 Ways to prevent backache

 

     Back care

      Stronger tummy muscles

 

Check your tummy separation before you progress to the following exercises Slowly increase the number of times you do them.

Starting positions for both exercises:

• Lie on the floor with a small pillow beneath your head.

• Bend up your knees, tilt your pelvis back and pull up your pelvic floor.

 

• Breathe out.

• Tighten your tummy, lift up your head.

• Reach both hands forward to touch your knees.

• Hold for a few seconds, lower slowly.

• Breathe in.

• Rest

• Breathe out.

• Tighten your tummy, lift up your head.

• Reach with one hand towards the opposite ankle.

• Hold for a few seconds, lower slowly.

• Breathe in.

• Rest.

• Repeat to the other side.

    

When you go home

Look after yourself

Looking after a new baby can be exhausting.
Rest every afternoon for an hour, if possible.

                 

   Getting back to normal

Eat well

Diet: The nutritional needs of a breastfeeding mother may be greater than those before pregnancy. Ask to see the hospital or community dietitian.

Are you overweight? Do not go on a strict diet without consulting the dietitian who can provide you with a healthy eating plan.

Exercise

 • Walk briskly as often as you can.

• Cycle when you feel comfortable.

• Swim after six weeks if loss has stopped.

• Pelvic floor exercises should be continued for life.

• Pull up your pelvic floor muscles to reduce strain every time you:

• PUSH: your pram, a heavy door, supermarket trolley, etc.

• PULL: furniture, fitted sheets onto a mattress, etc.

• LIFT OR CARRY: your baby, vacuum cleaner, groceries, coal, etc.and when you COUGH, SNEEZE or BLOW YOUR NOSE.

                            General notes

 Drink 2-3 pints of fluid daily. If you are leaking urine, do not restrict or decrease fluid intake as this may make your condition worse. If your doctor has restricted your intake on medical grounds, please follow their instructions.

 • Pass water every 3-4 hours. Do not hold on longer than 5-6 hours during the daytime.

• Do not go just in case, wait until you need to go.

• Sit down properly on the toilet, do not hover above the seat.

• Avoid constipation. Do not strain if you do become constipated. Seek medical advice

straight away. Find out the cause and carry out your doctor’s treatment.

• Avoid exercises such as star jumps and sit ups.

Disclamier:This information might have been copied from different sources to give the best accesible.