THE HUMAN SPINE
The spine is the foundation of the entire body. It is
responsible for almost every movement that you make: you walk not just with
your legs, but with your entire back, and you reach for, hold, lift, carry
things not just with your arms, but also with your back.
The human spine together with its muscles, ligaments is a
vertical shock absorber with curvatures to provide for the necessary
resilience. The spine must be firm enough to support your body vertically
against gravity & yet flexible enough to do a whole variety of complex
actions like bending, twisting, reaching, lifting.
WHO IS AT MOST RISK FOR BACK PAIN?
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Age: 30-50
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More common in women: stresses on the spine pre &
post child birth
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Poor posture
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Poor physical fitness
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Lifting heavy weights
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Sedentary jobs with long hours of sitting
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Bending/twisting for long periods at work- Surgeons,
Dentists etc
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Driving long distances
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Jobs that require being on the feet for long hours-
sales executives, hospital staff etc
HOW TO REDUCE BACK PAIN?
Improving your Posture:
The ideal posture for you is one in which your back is put under the least
strain & in which you retain the natural curvatures of the spine. You could
use an Ergonomic
Office Chair or a Seat
Lumbar Support to help you maintain this posture. Your physical
therapist can help you to learn correct back posture for you.
Exercise: An active
lifestyle significantly reduces chances of back pain. Swimming & walking
are excellent exercises for the spine. Yoga & Pilates focus on specific
movements that help to increase strength-flexibility & create long lasting
body awareness.
Orthotics: If you
have flat or pronated feet your back can take stresses because your feet are
not adequately supported. It is very important to get Insoles for your shoes
& your back may feel brand new- with just this one correction.
Ergonomics at the
workstation: Use tools like a well designed Ergonomic Office Chair, keyboard
tray, laptop stand to make
your workstation- minimal risk. We spend a large part of our day in this space
& so assessing your workstation for 'how ergonomic it is'- is critical!
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