BACK EXERCISES

Lower back exercises, upper back exercises, shoulder exercises

Back pain is a quiet common problem in most of the middle aged people They get low back pain as the bones become soft and tend to become stiff, So regular exercises have to be done to improve the situation. Some youngsters get this type of low back pain due to their work atmosphere. Some will have to sit all the time at work so they find that their back starts aching after a few months or years. They either have to change their working posture or give a back rest while sitting. If the pain is acute they have to consult an orthopedic doctor who will give them pain relief tablets and once the pain sub sides a bit they can go for back physiotherapy. They will be asked to take complete bed rest for a few days before going to physiotherapist.

Small hot water or cold water massage will help relieve their pain in the initial stages. Once they recover from pain they should make it a point to do back muscle strengthening exercises as suggested by the physiotherapist. If they can’t do exercises at home regularly they can visit the physiotherapist everyday and do the exercises so that they don’t get it back again.

Another cause for it is their bed. Sometimes the mattress may be too soft and it sags due to usage. In such cases the mattress has to be removed or one can lie flat on the floor .Lying flat on the floor may be hard for some. They can go for orthopedic bed which is soft enough but doesn’t sag on usage. Taking tablets for pain all the time is not advisable so precaution has to be taken to avoid recurrence of back pain  

Avoiding traveling in bumpy roads also helps to avoid back pain. Some physiotherapist suggest abdominal belts for back ache patients. This prevents them from bending their back too much which is one reason for getting back ache. If our work is such that we have to bend our back we are more prone to get back ache.

Avoiding certain things in life and taking proper precautionary measures are the good ways of avoiding back ache. If proper care is not taken then we might get disc prolapsed which is very dangerous and sometimes may need surgical correction. Treating in a conservative manner is always best as there is no side effect in this .We will soon get used to the new life pattern and hence avoid back ache.

Doing proper back exercises will help if we take precautionary measures in early stage we can avoid serious chronic illness, which will then lead to depression and life long tablet intake etc