HUMAN HEAD ANATOMY

All that pain and expense is so unnecessary. As is true for
many, if not most, ailments, prevention is far great than a
cure.

As many as half of all back problems are caused by improper
lifting. You've heard it before, but I'll repeat it anyway: When
you lift, don't bend over. Keep your back straight and lower
yourself by bending you knees. If the object is heavy, don't be
a hero. Get help! (Is it any wonder that males 20 to 24 years
old are the most likely to hurt their backs?)

If you work at a job that stresses your back--medical work,
warehousing, mechanical occupations, and garbage variety are
top contenders--you may need to do more than just practice good
lifting technique. Talk to your employer about changing the way
you do your job to sacrifice the stress on your back. Companies
don't want disability payments any more than you want a bum
back.

Treatment of back problems is surprisingly simple. Although many
people think of the spine as a involved and fragile variety of
bones and mysterious tissues that form the weak link in the
human anatomy, most cases of back pain are for real caused by
muscle strain. For that reason, healing treatment usually isn't
called for. Unless the pain continues to worsen, you can do as
much as your physician to help you feel better.

The basic approach to do-it-yourself treatment is to take
aspirin or ibuprofen, spend a day or two in bed (more probably
won't help and may hinder recovery), and return to activity
slowly. Some other things that may help contain an ice pack for
the first 48 hours and heat thereafter, a polite massage, and
getting some rehearsal as soon as possible. You'll also do better
if you avoid sitting for long periods and use a a chair with a
firm, straight back when you do have to sit.

Finally, just as you can build strong muscles in your arms, you
can build a stronger, more injury-resistant back. Talk to a
trainer at a local fitness town about the appropriate
exercises, or read a book that demonstrates exercises for people
with back pain. It may be the best way to beat a back attack.

Here some rehearsal tips:

Exercises to minimize problems with back pain You can minimize
problems with back pain with exercises that make the muscles in
your back, stomach, hips and thighs strong and flexible. Some
people keep in good bodily health by being active in
recreational activities like running, walking, bike riding, and
swimming. In increasing to these conditioning activities, there
are definite exercises that are directed toward strengthening
and stretching your back, stomach, hip and thigh muscles.

Before starting any rehearsal program, you should discuss the
program with your physician and consequent the doctor's advice. It is
important to rehearsal regularly, every other day. Before
exercising you should warm up with slow, rhythmic exercises; if
you haven't exercised in some time, you can warm up by walking.
Inhale deeply before each repetition of an rehearsal and exhale
when performing each repetition. Exercises to improve your
muscles Wall slides to improve back, hip, and leg muscles

Stand with your back against a wall and feet shoulder-width
apart. Slide down into a crouch with knees bent to about 90
degrees. Count to five and slide back up the wall. Repeat 5
times.

Leg raises to improve back and hip muscles. Lie on your
stomach. Tighten the muscles in one leg and raise it from the
floor. Hold your leg up for a count of 10 and return it to the
floor. Do the same with the other leg. Repeat five times with
each leg.

Leg raises to improve stomach and hip muscles Lie on your
back with your arms at your sides. Lift one leg off the floor.
Hold your leg up for a count of 10 and return it to the floor.
Do the same with the other leg. Repeat five times with each leg.
If that is too difficult, keep one knee bent and the foot flat
on the ground while raising the leg. You can also sit upright in
a chair with legs straight and extended at an angle to the
floor. Lift one leg waist high. Gradually return your leg to the
floor. Do the same with the other leg. Repeat five times with
each leg.

Partial sit-up to improve stomach muscles Lie on your back
with knees bent and feet flat on floor. Gradually raise your head
and shoulders off the floor and reach with both hands toward
your knees. Count to 10. Repeat five times.

Back leg swing to improve hip and back muscles Stand behind a
chair with your hands on the back of the chair. Lift one leg
back and up while holding the knee straight. Return slowly.
Raise other leg and return. Repeat five times with each leg.

Exercises to decrease the strain on your back Lie on your back
with your knees bent and feet flat on your bed or floor. Raise
your knees toward your chest. Place both hands under your knees
and Gradually pull your knees as close to your chest as possible.
Do not raise your head. Do not straighten your legs as you lower
them. Start with five repetitions, any times a day. Stand
with your feet slightly apart. Place your hands in the small of
your back. Keep your knees straight. Bend backwards at the waist
as far as possible and hold the position for one or two seconds.

Having been through back pain on and off for years.
It seems to hit at the most inopportune moments.
I now am more aware of what I am lifting now.

Please take the time to take care of your back it's the
only one you have.