Tips to prevent back pain and sciatica


        TIPS TO PREVENT BACK PAIN AND SCIATICA
As with every other ailment, it is naturally better to prevent back pain and sciatica from arising in the first place than having to cope with it afterwards.
Protecting your back from unnecessary or avoidable strain or stress is an important part of overcoming any existing problems as well as preventing possible future ones. Taking sensible precautions will help you cope v. ith your condition in three key ways:
The first and most obvious benefit is that just treating your back more kindly may be enough by itself to stop the back pain or sciatica altogether.
Even when precautionary measures fail to relieve your symptoms totally, these will almost certainly be greatly eased.
And, perhaps most important of all, protecting your back may stop further damage from taking place.
Setting aside difficulties arising from injury, accident or disease, back problems arise in general because one of two scenarios, or a combination of these:
A specific event during which you put your back under greater strain than it can cope, without something giving way - this could be lifting something that was just too heavy for you, or bending down awkwardly, or even perhaps just spending a long time sitting or working in a position that placed extra strain on your back.
An ongoing sequence of events that gradually strained your back, none of these events being harmful enough to cause serious trouble by themselves, but their cumulative effect eventually
adding up to a back that's become troublesome.
Although at first glance it might appear from the above that precautionary measures to protect your back could be divided into two main groups - those aimed at preventing specific events harming you and those that deal with more general precautions - it's not that easy to classify them that way because they often overlap to a great extent. For example, while it's obvious that everyone - even people with no signs of back problems - should be careful and sensible when lifting or picking up anything heavy, this is advice that should be followed at all times, not merely when you think the item you're lifting is particularly heavy, or when you think your back is getting ready to 'play up' once again. It's a fact that it's just as possible to strain your back badly when lifting something comparatively light, but doing this incorrectly, than when picking up something heavier.
But it's not just lifting that puts your back at risk. Says the Osteopathic Information Service: "Many other common activities such as ironing, vacuuming, gardening, making a bed, and driving a car, if carried out incorrectly, can also lead to problems.
"Lifting, however, is particularly hazardous. Most people know the theory but forget to apply it in the heat of the moment. Remember: stand as close as you can; bend at the knees and keep your back straight; try to avoid lifting and twisting at the same time; get some help if you need to lift a heavy piece of furniture. Similarly, it should be a case of all things in moderation when you are stretching. Stand on a firm chair or ladder rather than stretching too far to dust or paint the ceiling and, conversely, kneel rather than bend down to reach low shelves or dust the skirting-boards.
"For many energetic activities - and housework or gardening can fall into this category if you approach them enthusiastically — it is best to work up gradually. Tackle lighter jobs first to warm up and loosen the joints before taking on more demanding bending and stretching tasks.
"As a general rule, use smooth, controlled movements rather than jerky ones and, if you do feel pain at any time, stop. Avoid the temptation to do 'just that last little bit'. Pain is a vital warning sign and should not be ignored."
However, it's not just when you're active that your back may be at risk. Poor posture or bad seating can equally contribute to making your problems all the worse. And your bed, of course, plays a vital role in keeping you and your spine rested (for more inforrnation about sleeping arrangements
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