Back Ache Management

So you have an aching back? You've tried all kinds of balms and ointments and taken painkillers, but the relief was short-lived. Forget these pills and salves, what you need are some actionable solutions that will work in the long-term.

Ergonomics and Work Flow

One major factor for back pain is poor working mechanisms. To rectify that, start by taking a good look at your work area (be it your office cubicle or your kitchen space). Is there unnecessary crossing over of arms? Is your neck cradling the phone while you are doing something else? To prevent excess stress on your joints or unnatural stretching of muscles follow these guidelines and notice the difference:

• Always place the telephone on your left side. Do not cradle it for too long between the ears and the shoulder. If your job involves long hours on the phone, invest in an ear piece device.
• Writing material should be placed on your right side
• Make sure that your computer screen is at eye level and in front of the body to prevent the neck from stretching excessively to the back or side.
• Support the wrists and forearms on the table or arm rests to prevent fatigue and predisposition to repetitive stress injuries (RSI).
• The wrists should be at natural angles when working on the keyboards again to prevent RSI.
• Sit with your feet flat on the ground or on an elevation, with the knees at an angle of 90 degrees, to avoid fatigue to the knees and to cut lower back drag.
• Is your chair responsible for your aching back? Here's what the dimensions of your chair should be: Height: The back of the knee to the heel (while standing), Depth: The back of the knee to the back of the hip (while sitting), Backrest height: The back of the hip to the middle of shoulder blade, Backrest angle: Between 90 to 110 degrees, Backrest contours: Bulged at the bottom (lower back), depressed at the top (upper back), Armrest: Natural height of bent arms (without excessive lift of shoulders)
• Your table should have a height of 33 inches

Exercise:

A little exercise can go a long way in preventing back pain from occurring or alleviating it all together. Any low impact, aerobic exercise, combined with some weight-bearing workouts, done regularly, can give you the benefit of back pain-free days.

For strengthening and stretching the back, do the following exercises:

DO IN PRONE POSITION

For the Lower back:
1) Lie face down on your stomach with your hands placed lightly behind your ears or under your chin. Now without jerking, rhythmically lift up the torso gently and bring it back down again. The neck should be in line with the spine. Do as many repetitions as comfortable.

2) In the same position, keep both your arms outstretched, above your head. Lift only the right arm up together with the left leg to a comfortable height and bring it down again. Do the same with the left arm and the right leg. Thus it is the opposite arm and leg, done alternately.

For the Upper back:
In the same position, take your arms out to the side, either bent at the elbows at 90 degrees (which makes this exercise slightly easy) or with straightened but soft elbows. Now lift only the arms gently upwards towards the ceiling (till you feel your shoulder blades coming together) and back down again, breathing out as they go up and inhaling as they come down to starting position.

DO IN STANDING POSITION

For the Lower back:
Standing with your knees soft, gently bend forward from your hip till your torso is perpendicular to the floor, all the time keeping your back and shoulders straight (not rounded nor arched) and then come back to starting position using the muscles in the lower back to assist you.

For the Upper back:
Stand with knees soft, abdominal muscles tucked in tight and your arms straight out in front of your chest. Now gently pull them back in an arc motion slightly bending at the elbows while you do so, till you feel your shoulder blades coming together. Exhale as your arms go back and inhale to starting position.

If you visit a gymnasium regularly, using the rowing or ski machines can give you an excellent upper back workout. To sculpt the upper back muscles, do the above-mentioned exercises for the upper back with light weights.

Check your posture

To correct posture, always think of keeping the neck and spine in alignment, elongating the area around the abdominal muscles and lower back and not excessively stressing any joints. Also, keep your weight under control to check your backaches.

Other Tips

Do you know the proper way to bend or lift objects or even how to lift your baby? What is the correct way to sit, stand or drive? It is these daily mundane activities, which done incorrectly over a period of time, that can have disastrous effects on your back. Follow these guidelines:

• Bending or Lifting: Always bend with your knees, not your back. Don't bend with legs straight or twist while lifting objects. Lift objects only chest high and stand on a stool if necessary. Avoid lifting objects above shoulder level.
• Standing or Walking: Stand with one foot up on an elevated surface and change positions often. Don't stand for long with straight legs. Walk with a good posture, keeping head high, chin tucked in and toes straight ahead. Avoid wearing high-heeled shoes.
• Driving: Move your car seat forward to keep knees level with hips. Never drive sitting far back from the wheel. Make sure that your elbows are bent while handling the steering wheel.
• Sitting: Sit well back in a chair low enough to place both feet flat on the floor with knees level with hips. Try and place a small rolled up towel or pillow behind your shoulder blades and/or lower back. Avoid slumping or sitting in a chair that is too high or too far back from your worktable.

Incorporate these suggestions at your home and workplace and you will be a happier and healthier person, free from nagging aches and pains. These measures will not only alleviate your present pain and misery but also ensure that back pains don't come knocking at your door again.