Back Pain

Back pain is one of the most common human ailments, and it can be caused by everything from bad posture to a cancerous growth. The most common problems include muscle strains, arthritis and herniated discs. Back injuries are the leading cause of poor working mechanisms and work related disabilities. In fact, low back pain is the fifth-leading cause of trips to the doctor in the United States.

Although back pain is quite common and rarely life threatening, it's also possible for you to prevent most back problems with simple steps such as exercise and adopting new ways to sit and stand. Even if you've injured your back before, you can learn techniques to help avoid recurrent injuries.

Causes of Bach Ache

• Backache usually arises from a spasm of the muscles that supports your back.
• Due to strains and sprains.
• Due to torn or strained of some soft tissue, such as a muscle, or ligaments.
• Lifting unwisesly or bending over too sharply (and too far) in the garden or sitting in a totally unsuitable chair also cause backache.
• Poor posture is one of the most common causes of backaches.
• Some other causes are due to muscle strain, poor posture, arthritis, pressure on a nerve root, gynecological problems in women, fractures, tumours, bacterial and viral infection and bladder or kidney infection.

Preventive Measures

With a little care and attention, you may be able to avoid an aching back in the first place. Getting in better physical condition may help prevent back pain.

• Excessive lifting
• Lifting in a wildly dangerous way, with straight knees
• Bending over to an extent that our spines can't cope with
• Twisting our spines
• Sitting in diabolically uncomfortable chairs
• Riding in cars with truly terrible seats
• Putting enormous strains on our spines by simply being overweight. People who are carrying too much weight are far more liable to serious back trouble than those who are slim.
• Regular exercises that don’t strain your back can increase the strength and endurance in your lower back, allowing the muscles to function better. Consult your doctor about which activity is best for you.
• Always maintain a good posture and a healthy and proportionate weight. Avoid being overweight.
• In addition, following proper body mechanics in everyday activities such as standing, sitting, sleeping and lifting objects in a proper manner thus preventing backache.
  

Your Daily Back Routine Excersise Should be:

Knee to chest stretch:

Lie on your back on a firm surface with your knees bent and feet flat. Pull your left knee toward your chest with both hands. Hold for 15 to 30 seconds. Return to the starting position. Repeat with opposite leg. Repeat with each leg three or four times.

Cat stretch: Step 1:

Get down on your hands and knees. Slowly let your back and abdomen sag toward the floor.

Cat stretch: Step 2:

Remain on your hands and knees. Slowly arch your back away from the floor. Repeat steps 1 and 2 several times.

Half sit-up:

Lie on your back on a firm surface with your knees bent and feet flat. With your arms outstretched, reach toward your knees until your shoulder blades no longer touch the ground. Don't grab your knees. Hold for a few seconds and slowly return to the starting position. Repeat several times.