According to Drs. Imran Agus Nurali, SpKO, weight lifting mistakes most often the cause of back injury. Medium, the cause of the most frequently experienced by office workers is a mistake to sit. "They work long hours in a sitting position is not ergonomic or not healthy," said the medical faculty at the FKUI sports.
The result was not immediate. But from the accumulation of such employment positions, back pain started lurking. Here are instructions Dr. Imran on how to relieve back pain:
1. Gymnastics ass
Bed rest for 2 - 3 days would probably cure. But, back muscles will be weakened if too long is not used. For that, do gymnastics butt. Sleep on your back and lift your knees at an angle of about 80 degrees. Place a pillow under your knees, and lift your buttocks up and hold for half a minute. Lower and relax for half a minute. Do it for 10-15 minutes, 3 times a day. "In addition to ease back pain, it is also useful to train your abdominal muscles," said Dr. Imran.
2. Warm Ridge
The heat circulation that helps healing. Use electric heat pads, hot water bottle, hot water shower, hot bath, or warm compresses. Do it for 20 minutes and rest 20 minutes. Do no more than 3 hours a day for 3-4 days.
3. Wear a corset or brace
These tools will help keep your back and you do not move too much and keep up. Corset or a brace to function like muscles strong, although not able to strengthen your back muscles.
4. Nor do
- After 2-3 days total rest, try a mild stretch in the morning and afternoon to train your abdominal muscles and back. Always consult your doctor before starting an exercise program.
- Do not sit for more than half an hour. This will make the muscles more rigid
- Sleep in the bed / mattress is flat or not too soft. The curved back of the recovery process memabntu not
- Do not sleep on his stomach
- If back pain is not abated within 5 days immediately consult a physician expert. (Source: Kompas.com)
Tuesday, November 24, 2009
Overcoming Pain Guide Waist
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