0
12
Hi friends
Everyone who experiences back pain has a unique story and various triggers that causes it. Not all back pain is alike and there's no single treatment that works for everyone.
As a nurse, one of the shift I dislike most is night shift. Losing the comfort of my bed, walking and working through the night is worrisome (especially a busy night shift). After a long while of doing night shift, I was placed on night in a labour ward. Anyone conversant with labor ward knows that it's not a sitting centre. It's a centre for standing, bending, walking and shouting sef (madam push na)
And as the enthusiastic student that I am, I was the one monitoring the labour, catching and cleaning the babies. The first night, we had about 4 deliveries, subsequent night was reduced but after the 4 days night shift, the back pain I experienced was very unpleasant.
Back pain is a very common ailment that affects 8 in 10 people at some point in their lives
At one point or another, you might have experienced back pain due to injuries, stress, excess workload or pregnancy.
How can your posture help in reducing and treating back pain? Let's discuss;
Your back has an important job in supporting the weight of the upper part of your body. A correct posture is a very important way of of keeping the back healthy and I'm the right alignment. A poor posture causes strain in the muscles of your back.
CORRECT STANDING POSITION
1. Stand straight and tall with your feet slightly apart
2. Let your arms hang naturally by your sides and your shoulder pulled backward
3. Bend your knees slightly and tuck in your belly
4. When standing for long hours, raise one foot on a footrest
5. Bear the weight of your body on the balls of your feet
CORRECT SITTING POSITION
1. Sit with your back straight. Your buttocks should touch the back of the chair (you can place a pillow or rolled towel to support your back). Applicable when driving or typing
2. Keep your feet flat of the floor or footrest
3. Bend your knees at right angle
4. Rest your elbows or arms on the chair or desk
5. Avoid sitting in a position for more than 30 minutes
6. At work, adjust your chair height and work space to a comfortable height
SLEEPING POSITION
1. Use a firm mattress that is comfortable for you
2. Sleep on your side with a pillow between your legs
3. Sleep on your back with a pillow under your knees
4. Sleep on your stomach with or without a pillow under your head. This is however not advisable if you have neck pain
5. Avoid using big pillows
WHEN LIFTING
1. Bend your knees rather than your waist to lift objects
2. Keep your feet apart and your back straight
7 Ways of Relieving Back Pain At Home
1. Wrap an ice pack in thin towel and place in your back for 15 minutes. You can alternate with heat (towel dipped in hot water) after 48 hours
2. Apply balm and have a massage
3. Reduce stress, have enough rest and avoid activities that caus4s pain
4. Take a walk or jog if you're sitting or standing for more than 30 minutes
5. Use diet and exercise to maintain a healthy weight
6. Wear low heels rather than high heels
7. Use pain relief meds and see your doctor for further care.
#yourhealthmatters