Some useful
exercises
a) Sit on the 'correct' type of chair. Tuck your tummy in by tightening the abdominal muscles. At the same time press the hollow of your back to flatten it out against the chair back. Count to 5. Relax and repeat. Do not hold your breath while doing this exercise.
You should be able to carry on a conversation comfortably while doing it. Pushing down with your arms on the sides of the seat or with your elbows on the arm rest helps greatly. You may have some difficulty in doing this exercise at first, but it is worth trying. It pays dividends.
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| Bending the wrong way to pick up something off the floor |
Initially repeat 10 to 15 times then gradually increase the number till you come to 20 or 30. You can do this exercise any time of the day (avoid the two hours after a meal) as no one will notice that you are exercising.
After completing the exercise, when getting up from the chair (in the manner described earlier), try to keep the abdominal muscles contracted and the back flat and see if you can maintain this position in the standing and walking position.
You will automatically have a better posture and you will walk and talk tall!
b) Once you have mastered this exercise on the chair, you can do the same in bed, before you get out of bed. You need a firm mattress or you need to have a plank under the mattress.
Lie on you back, bend you legs up at the knees and hips, keeping your feet on the bed. Keep your hand on your abdomen, so you can feel the muscles contracting. Tighten. Count to 5. Relax. Repeat at first, 20 to 30 times and gradually build up to 50. I know octogenarians who do a daily 50 even after bypass surgery.
c) Assume the same posture as in b), Lift your head up slowly while your hands are on the abdominal muscles. Usually with the head lift alone, the muscles tighten. If not just raise the shoulders very slightly off the bed. Count to 5 then relax. Before you raise the head, take a deep breath and as you raise the head let the breath out slowly. When getting back to the starting position, breathe in again. Repeat initially 10 times and gradually work up to 20.
These exercises can be done even when you are having back pain, provided the pain is not unbearable, and they help to relieve the pain.
Many a patient has testified to the efficacy of these exercises, provided they are done regularly, back pain or not. Do not let up because you are free of pain.
Sleeping
You do not have to sleep on a plank, but your mattress must not sag. So either it must be firm or have a plank underneath it.
During an acute attack of pain, sleep on a side with your legs tucked up (roughly in the foetal position) so that the back is flat or slightly rounded. Hug a pillow and have another pillow between your tucked-up knees. The idea is that your body is not even slightly twisted. Furthermore, when your legs are well tucked up the hollow of the back is flattened out. When you turn roll yourself like a log in one piece, using the legs for leverage.
When getting out of bed, get close to the edge of the bed, turn on your side with legs tucked up, push yourself up while slipping your legs out of bed. Then push yourself up and out of bed as you did when seated.
As has been pointed out less than 5% of people with backache have a prolapsed disc and less than 10% of people with a prolapsed disc need surgery.
In summary
- Most backaches are posturally induced.
- At all times avoid twisting your body.
- When standing or doing any activity try to keep your tummy tucked in.
- Bend by bending the knees and hips without stooping.
- When pulling, pushing or lifting get the push, pull or lift from your legs, with your back straight.
- Sit with a straight back on a straight-back chair or on the driving seat.
- Keep your abdominal muscles strong.
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