Pain Exercises

-Think and plan how to do before lifting
-Guess the weight of the object that you lift
-Never try to lift the very heavy objects
-When you try to lift the object keep the slope of your waist and bend your knees
-Try to be close the object.
-Try to make curve on your back, first raise your head
-If you have to turn dont do it with your body, do it with your foot
-Never try to pull the objects or turn your waist
-Keep your waist flexiable while putting down the object

 

 

 

 

 

 

 

 

 

The stuation that always standing at the job:
Beware of bending your lower back when you start the job and pain is gone.From time to time use your arms

to back up your body.You must put an object under your one feet

While standing:
Try tokeep your waist straigt while standing.To avoid waist curve use feet chair.Never bend down without

bending your knees.For ladies it is better to wear middle size high-heeled shoes.Never wear shoes without

heeled.

 

Standing and walking:
Lean your back to the wall,your heels and shoulders should contact the wall.Try to lean your whole backbone

to te wall. After a short while you can walk with this exercise. While you are walking lift your weight with your

 heel not with your footfingers.

 

Sitting position:
Choose a chair or armchair with place to put your arms on it.Try to sit on a position which your knees are

upper than your hip. Set your carchair untill you got a confortable position.Support your lowerback with a

little pillow.

Effects of the lower backpain exercises:
Exercises are the important part of the rehabilitation of  lowerback pain.On lower back pain ,exercises

decrese the pain ,strenghten weak muscles,decrease the mechanic loading on spinal tissues, increase the

general physical adaptation .increase te spinal mobility.

At the same time, exercises cure the stress,anksiyete or depration which are phsychologic effects of lower

back pain.