BGH Profile
Instructions

BACKACHE

TALK BACK

If you have sustained or injured your back,
 follow these simple guidelines to help prevent a recurrence of your problems.

Lift correctly; place one foot in front of the other.
Keep your back straight, bend hips and knees, keep arms and the object close to body. 
Lift by straightening legs.Stand correctly; good posture is important to prevent back strain.
Stand erect; tuck in bottom, and abdomen.Work at correct height, and avoid stooping. 
Work surfaces should be level with hip when standing.Sleep on a bed with a firm base.
Get out of bed by rolling onto side, bed knees, and then swing both legs together over edge of bed and push upon your elbow.Sit correctly, back and thighs should be well supported.

Back to Fitness

1. Avoid being overweight. 
2. Keeping fit is very important. Swimming is the best form of exercise. 
3. Learn to relax. Pain causes tension which increases pain. Relaxation reduces tension and therefore pain. 
4. Exercise. It is important to continue your exercises as these strengthen your back and abdominal muscles and keep your spine from getting stiff.

Know Your Back
    
The bones of the spine in the neck, upper and lower back are called vertebrae. These bones protect the spinal cord. Between each vertebra is a pad, which acts as a shock absorber. This pad or disc has an interior made of a jelly-like substance and a tough exterior.
There are many causes of back pain, e.g.,
1. Poor posture. 
2. Strained muscles & ligaments. 
3. Wear of joints. Damage to discs may cause pressure on a nerve root and 
    this may produce pain and tingling in the legs.

Back to Work
Always keep your back straight

 

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