To Know and Help with Your Back Pain

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Did you experience an acute lower back pain which radiate down to lower limbs after trainings or moving heavy objects? Such pain would make you unable to straighten your trunk, picking up things from the ground by bending your trunk or even feel pain when sneezing and coughing?

This pain is likely caused by the intervertebral disc injury, also known as “disc herniation”. Most sufferers are at their young and middle age, especially those who repeatedly bend over during workouts or sit in a wrong posture for a long time. Some common intrinsic and extrinsic factors include:

• Lifting heavy loads with bend-over posture
• Incorrect training posture
• Trunk rotation with heavy loads
• Weak tranversus abdominis
• Sitting in the same position for a long duration
• Improper body alignment

Once back pain occurred, detailed diagnosis for the seriousness of the injury from medical doctor must be obtained to identify the injured location for specific therapy and post-rehabilitation trainings. Common injury management includes girdles, avoid high risk movements, NSAIDs (Non-steroid anti-inflammatory drugs) or pain killer from doctors, manual and electric therapy, and traction from physiotherapists.

Correct Postures and Regular Routine Exercises to Reduce Back Pain
Most lower back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, such as cycling, basketball, weightlifting etc. Exercises to reduce lower back pain are not complicated and can be done at home without any special equipment. The following shows some postures & exercises that will strengthen and support your back, offering relief from back pain.

Correct Posture

Correct techniques of lifting heavy objects can also prevent disc herniation (figure 1).

Back Pain Relief Exercises