At a glance

What it is

A preventive programme that aims to modify daily lifestyle and body postures to reduce pressure on the vertebrae, discs, and ligaments of the lower back.

Who needs it

Anyone suffering from lower back pain or wishing to prevent it, especially those who work in static positions or lift loads.

Approach

Lifestyle modification, correct standing, sitting and sleeping postures, safe lifting mechanics, and regular therapeutic exercise.

Mental and psychological fatigue

Anxiety, psychological and mental stress, continuous work, acute financial problems, persistent tension and work worries can affect the nervous system and lead to tension and spasms of the spinal muscles, contributing to the onset or increase of lower back pain. Give yourself a little rest and relaxation from time to time. Seek professional help in dealing with stress, anxiety, and the social, occupational, and emotional changes around you. Face daily problems realistically and set a programme for change and adaptation.

Daily postures

Standing posture

Slouching while standing places additional load on the discs, ligaments, and muscles of the lower back, thereby increasing the risk of lower back pain. Standing still for long periods causes fatigue of the muscles and ligaments in the lower back. - Maintain an upright posture (soldier stance). - Place a small stool 8–12 inches high and alternate resting one foot on it to reduce the effect of prolonged standing. - Take a few steps from time to time when standing for a long period.

Sitting

Repeated sitting on the floor increases the effort and pressure on the discs, ligaments, and muscles of the lower back. - Avoid sitting on the floor in squatting, kneeling, or other positions. - Sit on a chair while eating, watching television, at social gatherings, and so on. - Stand up every half hour when sitting for a long time and perform therapeutic exercises that reduce the effect of prolonged sitting. - Avoid remaining in the same sitting position for more than 30 minutes.

The chair

- Change your sitting position slightly or stand up from time to time. - Avoid having a gap between your lower back and the chair backrest when sitting at home, work, or in the car. - Avoid sitting far from the chair backrest and bending the back sharply forward when working, watching television, or relaxing at home. - Use good-quality home chairs and avoid sofas or very soft seating. - Use a chair with a back that reclines backward, a headrest, and a footrest base for relaxation when watching television or reading at home. - Control the three elements (back angle / neck support / footrest base) to obtain the healthy and suitable position for you.

Bending and lifting

Bending and picking up

Avoid bending and twisting at the same time. Repeatedly assuming this position can lead to acute tearing or gradual wear of the intervertebral discs and soft tissues of the lower spine. - When bending down to the ground, get as close as possible to the target area. - Bend your knees; do not bend with straight knees. Place your right foot forward and your left foot back and bend your knees while keeping your back straight. Keep the load as close to you as possible. - Keep your trunk straight and the load close to you when standing up from the bent position. - Place a small stool and sit on it to do your work when working in a low position and avoid continuous bending.

Lifting

- Avoid lifting heavy objects from the floor and lift them from a table if possible. - Follow the instructions mentioned in (bending and picking up). - Avoid sharp bending of the back or twisting the trunk before or during lifting. - Perform a backward-bending exercise for the lower back after lifting to reduce the effect of lifting on the lower back when repeatedly lifting heavy loads. - Ask for help when lifting heavy items. Do not underestimate the effect of heavy lifting on your lower back and avoid carrying children unless there is a need. - When transporting distilled water to the house, use small-sized transport containers.

Reaching from overhead shelves

Forcefully stretching the shoulders, trunk, legs, and heels upward to reach from overhead shelves places strain on the muscles and ligaments of the lower back and may lead to muscle or ligament injury. - Avoid forceful upward stretching. Make a small stool and stand on it, or use a reaching tool.

Footwear and sleep

Good footwear and high heels

Flat feet, one lower limb longer than the other, shoes with rigid soles, and high-heeled women's shoes are factors that increase the severity of pressure on the vertebrae, discs, and ligaments of the lower back and may lead to the onset or increase of lower back pain. - Make sure to acquire shoes with flexible, shock-absorbing soles. - For women: avoid high heels. Make sure to use heels no higher than 2 inches for daily use. Wear high heels only for social occasions.

Sleep

A person spends a quarter or a third of their life sleeping. Attention must be paid to mattress specifications and sleeping style. A soft mattress alters the natural spinal curvature. - Avoid soft mattresses and use a good-quality medical mattress. - Ask your physiotherapist about the specifications of a good medical pillow. - Flip the mattress to the other side every three months. - You can sleep on either side or on your back. Sleeping on the stomach does not harm lower back pain patients but may cause neck pain. - Avoid sleeping on your side with your legs fully open or far apart. Place a medium pillow between your legs. - Avoid rotating the chest in the opposite direction of the lower limbs. - Avoid curling into the foetal position, that is, bending the head, trunk, and lower limbs at the same time.

Inactivity and therapeutic exercise

Inactivity and lack of exercise lead to muscle weakness and increase the risk of lower back pain. Perform simple exercise regularly. Therapeutic exercise is like medicine. Do not use a therapeutic exercise prescribed for another patient.

Related services at Alimran Medical Center

Physiotherapy

Assessment and treatment

Book a consultation

The secretary schedules first appointments during clinic hours.

+964-780-1926-801 +964-770-6774-773

This page describes a treatment offered at Alimran Medical Center and is not a substitute for individual medical assessment. Suitability is decided in consultation.

Back Pain Prevention