How To Prevent And Cure Your Back Pain

Cause:

Intervertebral disc dislodged, bulges and presses on nerve, result of turning, twisting whilst carrying a weight - either your own body weight or and external weight such as a heavy bag..

Prevention:

Bend at knees when lifting. Keep spine straight. Above all, do not turn whilst lifting, especially when your back is bent forwards. Test the weight before lifting. If you feel it is too heavy for you to lift it, don't do it. Get someone to help you lift it.

Strengthening and Rebuilding your Back:

Lie on your back on an exercise mat. Draw your feet inwards by bending your knees at right angles. Gently lift your back off the floor, Hold for 6 counts and lower.

You may not be able to lift much at the beginning, but don't worry. Just tense your back muscles and try lifting.You will gradually be able to lift a little, then a little more until you can pass a tennis ball under your body.

Gradually increase the lift until you can pass a small football under your body.

Always hold for 6 counts only until you are able to hold up to 20 counts without strain. In time you will be able to lift to the maximum height and count up to 30 counts, again without feeling any strain.

When you can do the 30 counts easily and without strain, it is time to lift and lower your back continuously, starting with 3 lifts, then increasing to 30 lifts.

If you do the 30 lifts without resting you can rest assured your back is in good shape. Your back pain will be a thing of the past. Make sure you do your exercises daily.

These exercises will take about 5 to 10 minutes a day, but it will be worth it. If you're busy, do it at least three times a week, and for at least 6 lifts, each for 6 counts.

Do these exercises faithfully and you will be free from back ache.

Please Note:

These exercises are for those who are fit and otherwise healthy and do not suffer from any disease or injury or are unfit to perform any kind of exercise. If in doubt please consult your doctor. These are my person experiences and have given me back my life when I once thought I would be semi cripple all my life.

This is my first article submission. Will submit more articles in various catogories

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