Low Back Pain
Back pain is caused due to Long drives, long working hours, late night working, etc. Other day – to – day
causes of backaches are improper postures, bending, twisting, getting up suddenly, no exercise, etc.
Backaches can be avoided by following simple precautions.
Do's
• Always sit with proper back support while travelling / in office / home.
• Sit on a chair which has :
- Back support of 100 – 110 degrees.
- Rotating system.
- Hand support.
- Foot rest on ground.
• Lift up any fallen object by bending at knees.
. Height adjustable system to table (adjust height to spine according to the height of desk).
• Hold object as close to the body as possible.
• Keep changing your posture every hour.
• Objects to be placed at reachable distances to avoid stretching.
• Always get up sideways from bed.
• Lie down on a firm mattress – placing pillow below knees/pillow between knees lying sideways.
• CONTROLLED SUPERVISED EXERCISE FOR THE BACK REGULARY
DONT's
• No direct forward bending. Always bend at knees.
• No heavy weight lifting. Use both hands to lift up any object.
• Never pull. Always push.
• No crouching (relaxed position). Always sit upright.
• Avoid prolonged SUSTAINED posture (Sitting / Standing).
• Avoid sudden TURNING / TWISTING.
• Avoid sudden jerky, twisty movements of spine.
• Avoid lifting of legs together while lying down.
Height-Weight Chart
Ideal Height - Weight chart for adult men and women :
Men |
Women |
Height
(in ft) |
Weight
(in kg) |
Height
(in ft) |
Weight
(in kg) |
5' 2'' |
53.8 - 58.5 |
4' 10'' |
43.5 - 48.5 |
5' 3'' |
54.9 - 60.3 |
4' 11'' |
44.5 - 49.9 |
5' 4'' |
56.2 - 61.7 |
5' 0'' |
45.8 - 51.3 |
5' 5'' |
57.6 - 63.0 |
5' 1'' |
47.2 - 52.6 |
5' 6'' |
59.0 - 64.9 |
5' 2'' |
48.5 - 54.9 |
5' 7'' |
60.8 - 66.7 |
5' 3'' |
49.9 - 55.3 |
5' 8'' |
62.6 - 68.9 |
5' 4'' |
51.3 - 57.2 |
5' 9'' |
64.4 - 70.8 |
5' 5'' |
52.6 - 59.0 |
5' 10'' |
66.2 - 72.6 |
5' 6'' |
54.4 - 61.2 |
5' 11'' |
68.0 - 74.8 |
5' 7'' |
56.2 - 63.0 |
6' 0'' |
69.9 - 77.1 |
5' 8'' |
58.1 - 64.9 |
6' 1'' |
71.7 - 79.4 |
5' 9'' |
59.9 - 66.7 |
6' 2'' |
73.5 - 81.6 |
5' 10'' |
61.7 - 68.5 |
6' 3'' |
75.7 - 83.5 |
5' 11'' |
63.5 - 70.3 |
6' 4'' |
78.1 - 86.2 |
6' 0'' |
65.3 - 72.1 |
Arthritis
In a healthy joint, the bone ends are covered with a smooth cushion of cartilage and the joint is protected by a fluid-filled capsule called the synovium. Arthritic joints are swollen, or inflamed, usually because the cartilage has been damaged in some way. Patients with arthritis suffer pain, stiffness and swelling in the affected area or areas. Nearly one in three adults suffers from arthritis or other chronic joint symptoms.
There are over 100 different types of arthritic diseases. The most common is osteoarthritis, a degenerative joint disease in which the cartilage protecting the bone ends wears away. Rheumatoid arthritis is an autoimmune disorder in which the body's own immune system attacks the joint lining.
A diagnosis of arthritis is made after an evaluation of symptoms, a physical examination and one or more diagnostic imaging tests. Unfortunately, most types of arthritis are currently incurable - but today's treatment options can be very effective. Treatment typically involves a combination of anti-inflammatory medication and devices to relieve stress on the joint (canes, crutches or splints). Regular exercise, weight loss for overweight patients, and cortisone injections may also be helpful. In severe cases, orthopedic surgery such as joint replacement may be the only way to improve or restore function and relieve pain.
The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.
If left undiagnosed and untreated, many types of arthritis can cause irreversible damage to the joints, bones, organs, and skin.
Osteoarthritis
Osteoarthritis, also known as degenerative joint disease, results from wear and tear. The pressure of gravity causes physical damage to the joints and surrounding tissues, leading to:
- pain
- tenderness
- swelling
- decreased function
Initially, osteoarthritis is non-inflammatory and its onset is subtle and gradual, usually involving one or only a few joints. The joints most often affected are the:
Risks of osteoarthritis increase with age. Other risk factors include joint trauma, obesity, and repetitive joint use.
Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disease that occurs when the body's own immune system mistakenly attacks the synovium (cell lining inside the joint). Rheumatoid arthritis is a chronic, potentially disabling disease which causes:
joint pain
stiffness
swelling
loss of joint function
While the cause remains elusive, doctors suspect that genetic factors are important. Rheumatoid arthritis can be difficult to diagnose early because it can begin gradually with subtle symptoms.
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