Columbia Aged Care Services

Lower back pain (LBP) is a very common medical problem. There are many causes of LBP including injuries, diseases and degeneration. Poor posture accelerates degenerative changes of the spine hence proper posture is very important. Good posture helps to prevent injuries and unnecessary fatigue that can occur when the body is not in proper alignment. If you are suffering from LBP, evaluation by a doctor would help to identify specific pain source and lead to individual treatment plans. Do not use self-medication for extended periods of time as they may have adverse side effects, especially among the elderly who may get bleeding of the stomach from pain-killers.

Proper Posture and Care
The central portion of the back is composed of a bony spinal column surrounded by muscles and ligaments. Viewed from the side, the spinal column is “S” shaped. This should be maintained for effective functioning of the spine and minimal stress on the muscles and ligaments.

Standing
While standing, keep your body straight with ears, shoulders and hips vertically aligned. Your shoulders should not be rounded inwards or tilted forwards.

Sitting
Sit with the back and thighs at a 90-degrees angle. Keep your back straight, your hips in a neutral position and feet flat on floor, or you can rest your feet on a chair or bench for stability.

Daily activities
Bending the body forwards puts a lot of stress on the spine. In daily activities, it is important to protect your spine by always keeping it straight. Instead of bending the back, bend your knees.

Source: http://www.info.gov.hk/elderly/english/healthinfo/healthproblems/pain.htm