Sometimes just changing position will be enough to temporarily halt back pain. Here are three good postures to try. Start with the one to right. Experiment gently until you find one that eases your pain. The “correct” posture is one that will support the normal curve in your spine and will place the least pressure on the irritated disks and affected muscles. “Neutral” is that position where you feel minimal pain . Once you are in ‘neutral’ , do some basic stretches that don’t cause pain. Always start activities in neutral position.
Find a chair low enough to allow you to lie with your hips on the floor, your feet resting on the chair, and your knees forming a right triangle. Place a small, flat your jaw, tongue, and forehead. Rest for a few minutes in this position with your eyes closed.
Try this position if you have more pain on one side than the other. Lie with the painful side up. Place pillows beneath your waist and neck.
Lie at the edge of a firm bed, with painful side up. Place pillows beneath your waist neck. Slowly pull your top knee halfway to your chest, rolling the top hip forward. Let your top arm roll backward. Feel the stretch, but not pain, in the lower back.
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sometimes i get backaches due to long hours of working at computers.-..