A HEALTHY BACK

The three weakest links in the body are the neck, knees and back. If any of these three parts experience any problems,your alert level should be raised.
Almost everything we do affects our back. Back pains occur in different points of our life. Back pain can be caused by being overweight, performing repetitive movements, sitting, standing, stress and improper lifting procedures.

TIPS ON KEEPING A HEALTHY BACK

1.    Keep a  good posture. Slouching puts  stress on your back.

2.   Keep a healthy weight. Being overweight puts stress on the back.

3.    Healthy eating.We need calcium and vitamin D among other nutrients to keep bones in tip top position.

4.   Stop  smoking. Studies suggest that smokers are more likely to go through disc problems.

5.    Strengthen your abdominal and back muscles. By keeping your abdominal muscles strong and maintaining good posture, you will be creating a natural "girdle" around your body to give your back good support.

6.    Keep the spine flexible with yoga and gentle exercises. It's been said that a flexible spine is the secret ingredient  to a youthful body.

7.    Exercise regularly to keep your body fit and strong. Many back injuries happen when people who are not active play a vigorous game of football or softball on the weekend. Exercise  for 15 minutes at least three times a day.

8.    Reduce stress. Tense people often have tense backs. Get enough sleep, exercise, be positive and practice deep breathing regularly.

9.   Stay comfortable. Avoid restrictive clothing and high heeled shoes which can put stress on your back.

10.    If you stand for long periods of time, raise one foot on a box to lessen the strain on your back. Check your posture and try to maintain the natural curve in your spine.  Take frequent breaks if possible.
  If you must sit for long periods of time, get up every 30 minutes, walk around and do a few stretches.

12.    If you work at a computer, adjust your chair so your elbows to wrists are parallel to the floor and the screen is at eye level.

13.    Use your legs when lifting. Bend at the knees and straighten your legs as you lift the object. This puts less strain on your back.

We often don't appreciate a healthy back until we're laid up with a bad one. Take a proactive approach to a strong, healthy and pain-free back
However,there are persistent signs and symptoms that if exhibited,are actually the causes of a more serious ailment other than just pain in the back.

 SIGNS AND SYMPTOMS

• a high temperature (fever) of 38ºC (100.4ºF) or above
• unexplained weight loss
• inflammation or swelling of the back
• constant back pain that does not ease after lying down or resting
• pain that travels to your chest, or pain that is high up in your back
• pain down your legs and below the knees
• a recent trauma or injury to your back
• loss of bladder control
• inability to pass urine
• loss of bowel control
• numbness around your genitals, buttocks or back passage

  There are certain points in our lives when we should take heed of back pains. 

Alert Warnings

1.  you are under 20 or over 55 years old you have taken steroids for a few months
2. you misuse drugs
3. you have or have had cancer
4. you have a weakened immune system as a result of chemotherapy treatment or a medical condition, such as HIV or AIDS