Back pain is a gift of the modern lifestyle. Long drives, long working hours, late night working, etc. Other day – to – day causes of backaches are improper postures, bending, twisting, getting up suddenly, no exercise, etc.

Backaches can be avoided by following simple precautions.

DO's    

•  Always sit with proper back support while travelling / in office / home.
•  Sit on a chair which has :

        - Back support of 100 – 110 degrees.
        - Rotating system.
        - Hand support.
        - Foot rest on ground.

Height adjustable system to table (adjust height to spine according to the height of desk).

•  Lift up any fallen object by bending at knees.
•  Hold object as close to the body as possible.
•  Keep changing your posture every hour.
•  Objects to be placed at reachable distances to avoid stretching.
•  Always get up sideways from bed.
•  Lie down on a firm mattress – placing pillow below knees/pillow between knees lying     sideways.
•  CONTROLLED SUPERVISED EXERCISE FOR THE BACK REGULARY

DONT's

•  No direct forward bending. Always bend at knees.
•  No heavy weight lifting. Use both hands to lift up any object.
•  Never pull. Always push.
•  No crouching (relaxed position). Always sit upright.
•  Avoid prolonged SUSTAINED posture (Sitting / Standing).
•  Avoid sudden TURNING / TWISTING.
•  Avoid sudden jerky, twisty movements of spine.
•  Avoid lifting of legs together while lying down.