and strong back is a symbol of elegance and style.
It not only makes your appearance look graceful but
also makes you stand taller. A strong back, and a
strong overall body to go with it, helps you exude
ease and confidence in everything you do. But to have
a strong back you have to take proper care and follow
proper lifestyle. Normally people suffer from back
pain because they do not follow proper lifestyle and
are careless about proper posture.
The lower back is the site of frequent problems caused
by congenital abnormalities, poor posture, sudden
violent twisting or jerking and poor body mechanics
such as incorrect sitting and lifting postures i.e.,
lifting heavy objects wrongly using the back instead
of the legs. Incorrect posture or faulty body mechanics
put a tremendous strain on the muscles and ligaments
of the lower back causing back pain problems.
Other Causes of back pain:
Besides the negative impact that smoking causes on
your heart and lungs, smoking damages the disks of
the spine too, through its effect on blood circulation.
Surveys have identified cigarette smoke as one of
the major risk factors for back pain.
Like smoking, alcohol also restricts the blood vessels
and can contribute to poor circulation around the
disks. Moderate drinking contributes very little to
disk degeneration, but alcohol abuse can lead to severe
Good Posture Is Important:
The way you sit on your chair, the way you sleep,
the way you carry yourself, the way you walk, stand,
all these positions collectively affect the back.
It's important to choose and assume the best positions
for these and other daily activities.
Your posture when you are standing:
Stand straight and don't slouch and keep your stomach
and butt tucked in, and the rest of your body will
tend to follow suit and get in line. By keeping your
abdomen tucked-in, your lower back will get adequate
Your posture when you are sitting:
Sitting position is the most harmful for your back.
Though you spend more time sitting than standing hence
it is important that you follow proper posture. Common
sitting habits that could cause you back pain are
slouching in your seat, leaning too far back, and
crossing your legs. Instead, try resting your feet
on a foot bar or a footstool, to help you sit tall
and keep the pressure off your back. Your chair should
give you a firm back and bottom support so as to avoid
any strain or discomfort. Make sure your feet rest
well on the floor while sitting and your knees do
not bend more than at right angles. Whenever possible,
try and take a break from your chair by standing up
to stretch or walk around.
posture when you are working:
If you use the PC a lot, then try to rearrange your
workstation so that the monitor and papers / files
that you might be working on are at eye level, to
avoid straining the back and neck. The screen should
be centered if you use the computer for word processing
functions. For data entry, the screen may be slightly
off to one side provided the documents you will be
working from are centered.
posture when you are chatting on the phone:
The temptation to free your hand by cradling your
phone between your shoulder and your ear, and leaving
it there indefinitely, is irresistible. However this
way you can easily talk yourself into having a pain
in the neck and even the upper back! If you must have
your hands free when on the phone, then get onto a
speakerphone or invest in a headset that gives you
the mobility that you need.
Your posture when you are driving:
Many survey participants are most comfortable when
their car seats are aligned so that their backs are
at right angles with their thighs. This provides maximum
driving comfort for most people. Also, keep the driver's
seat as close as possible to the steering wheel. This
will enable you to sit with your knees well aligned
with your hips, and helps you do away with the strain
that often comes from reaching out too far for the
wheel. Using the armrest on the side of the door often
Your posture when you are sleeping:
Sleeping on your stomach, though it's a position many
people love, is the roughest on your back! If you
can't break this habit, no matter how hard you try,
then at least try to sleep without a pillow under
your head. Put it under your stomach instead, in order
to minimise arching your back. Sleep on a mattress
that is comfortable and does not sag. The natural
curves in your back and neck should be supported.
exercises can help your back
Exercises strengthen and stretch the four basic
sets of muscles that support the spine.
The abdominal muscles are responsible for contributing
towards good posture, in maintaining proper vertebral
alignment, and thereby protecting the back.
The abdominals assist the extensor muscles of
the back, which run the length of the spine to
maintain proper alignment of the vertebrae.
Trunk flexibility must be emphasised to maintain
a maximum range of motion in the back.
The hip and butt muscles help support and govern
the position of your back while you sit, stand,
walk around and even lie down.
exercising don't over stress yourself. Go slow on
yourself and don't make any vigorous or jerky movements.
Take advice of your doctor before starting any exercise
programme. Your exercise choices should match your
level of fitness, age, time schedule and comfort
level. Don't exercise if you are in pain-it will
make matters worse.