Here are some back-care tips to help prevent or relieve backache. Take note of the warning signs that things might not be as they should as far as your back is concerned.

Warning signs of back pain:

• Pain in the back
• Restriction of back movements
• Back pain accompanied by numbness of one or both legs
• Back pain radiating to the foot or knee
• Dizziness or disturbance of vision related to neck posture
• Difficulty standing up after sitting for prolonged periods
• Back pain after standing for a prolonged period of time

NB: Back stresses build up whether or not you’re in pain. It’s important to go for a medical evaluation to identify any kind of spine damage, muscle strain or sprain.

Back-care tips
“Body mechanics” refer to how your body moves when performing activities. Avoid twisting the spine and getting into awkward positions for long periods of time. Awkward repetitive movements cause microtrauma to muscles, tendons and nerves, creating inflammation. A by-product of inflammation is scar tissue, which is the body’s way of repairing injuries, but can cause unhealthy posture.

1. Stretching
Regular exercise including strengthening, stretching and a cardiovascular programme are important to maintain your health and prevent injuries. Exercise improves posture, strength, endurance and flexibility and accelerates the flow of blood and nutrients to your muscles.

Take a stretch break
Easy exercises can prevent problems and allow your body to do the work you ask it to do. You can do these exercises anywhere throughout the day. The more often you do them, the better you will feel.

Stretching brings nutrients to your muscles and relieves tension. It increases the feeling of well-being and improves flexibility. When possible, take breaks and stretch whatever area feels tight. Stretch slowly without bouncing and gradually increase the stretch to your tolerance (you should not stretch into pain).

Strengthening keeps muscles strong and helps to prevent any future problems. After exercising, you should pay close attention to how your body feels, and ask your physiotherapist to explain anything you don’t understand. Awareness of your body’s pain signals can help to prevent injury as well as help recovery.

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