How to get rid from Back Pain

More than 90% of back pain is caused by muscle weakness in the back or the abdomen or both. You can take care of back pain & prevent it from recurring by maintaining correct alignment & good posture into your unconscious patterns that more you through the day & by strengthening the muscle groups that sustain it.

Below are some tips to help to prevent and overcome lower back pain.

Good Posture
The first step is to become aware of your body, so that when you're holding yourself stiff, you instantly recognize the tension in your muscles standing or sitting, you should put minimal strain on the muscles of your lower back, by pressuring the spine's natural curve.

Make The Right Moves
Lift using your leg muscles, not your arms and back. If you need to pick up something heavy, like a grocery bag or a packed suitcase, bend at your knee and lift it, keeping your back straight. Outdoors, use a backpack rather than a shoulder bag, it will distribute your weight more evenly.

Level Of Height
Bring your work, food or reading to a position that allows you to keep your eyes straight ahead, your head high, and which does not require you to crane your neck forward.

Sleep Right
Avoid sleeping on your stomach. When the stomach sags downwards, it tends to arch your back, increasing the lumbar curve and your pain. Sleeping on your back can be similarly uncomfortable, for it tends to increase the lumbar curve.

Sleeping on the side with legs bent at knees tends to minimize the spinal stress by straightening the lumber curve. Try placing one or two pillows under your knee, this is known as "lazy S" position, and the pillow under the knee tends to pull your hips upwards, flattening the lumbar curve and reducing the tension in this area.

Exercise Programme
Before exercising you should warm up with slow, rhythmic exercises; if you haven't exercised in some time, you can warm up by walking. Inhale deeply before each repetition of an exercise and exhale when performing each repetition. It is important to exercise regularly, every other day.