Back Pain And Knee Pain

Tips For Back Pain And Knee Pain Sufferers

You have back pain or knee pain? Try the tips below and if you do well with the recommended exercise program regularly, you will get a bonus in the form of weight loss.

Tips for back pain sufferers :

Avoid bending for any purpose.
Avoid long stood with both legs straight. If you need standing a bit longer, keep one foot higher than the other leg alternately.
Avoid long sitting. When you need to sit a bit longer, keep one foot higher than the other leg alternately, by putting one foot above the foot rest or lay one leg over the other.
Position when getting out of bed: tilt the body and wake up with the position of the body tilted to one side.
When back pain is arising, rest your body. When you forced to get up or walk, use the corset. But the long-term use of a corset must be balanced with abdominal muscle strengthening exercises.
Abdominal muscle strengthening exercises: do sit-ups (curl up). If sit-ups is difficult for you, do a reverse curl up. Initial position is the reverse curl up sitting on the floor (covered with mat) with your knees bent, then slowly – land put down to the rear of the body (not to lie entirely on the floor), hold a few seconds, and back again to a sitting position.

Tips for knee pain sufferers :

Avoid bending the knee more than 90 degrees. Sit on a chair that high enough to make the position your knees bent no more than 90 degrees. Do not sit in a chair that is too low.
Avoid climbing stairs. If forced to take the stairs, use a good leg to go up first and when down the stairs use a sick leg first.
If necessary please use a cane or a walker to reduce the burden directly on the knee. Use the cane on the side of a healthy foot.
Muscle strengthening exercises around the knee: biking are the best exercises for the muscles of the knee. Start with 10 minutes a day until you reach 30 minutes a day. Done without additional expense first and then slowly add the burden. Do this when the knee was not sore.