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🔴Few tips on how to work or sit in a way that may help reduce back pain:
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Make sure you’re sitting deeps enough in your chair so that your back can be supported by the back of the chair.

Your chair should be low enough to the ground so that you can rest your feet comfortably on the ground, but not so low that your knees are higher than your hips.

Set your computer monitor at eye level so that you aren’t slumping to get your gaze in line with your screen.

Your forearms should be well supported on the armrests of the workstation and the armrests raised high enough that you can rest your elbows on them comfortably.
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🔴Maintaining a Healthy Weight Can Help Reduce Back Pain

🔴Stretching and Foam Rollers May Improve Back Pain

🔴1. Exercise to Loosen Muscles
-First, you should keep in mind that not all exercise is beneficial in combating back pain.
Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it.
Leg lifts are another exercise to stay away from when you are hurting.
If your core is not strong, leg lifts could be too demanding on your body if you’re already experiencing pain.

-Several types of exercises can be useful when you need to relieve back pain.
Partial crunches can aid in strengthening your core without applying too much pressure to the area.
Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.

🔴2. Use Hot/Cold Treatments

-The type of pain you are experiencing should dictate the kind of hot and/or cold therapy that you choose.
If your ache is acute, you should apply cold and then heat.
If the discomfort is chronic or sub-acute, mild heat should be applied continuously.
If you are trying to lessen soreness after exercising, you should apply ice.

🔴3. Stretch More

- you can do stretching exercises to reduce backaches.
-The yoga stretch known as “Child’s Pose” can be helpful in easing lower back issues
-or a knee-to-chest stretch may also help.
-When you stretch the piriformis muscle in the buttock, you can reduce tightness in the buttock and lower back.
Gently twisting your spine while seated may aid in increasing your mobility.
Other stretches that might work for you are the “Cat-Cow” stretch, which can invigorate the spine, and the “Sphinx” stretch: a backbend stretch that can strengthen the chest, spine, and buttocks.

🔴4. Get Better Shoes

-The shoes you wear can certainly have an impact on the health of your back and may actually be one of the best and most obvious lower back pain remedies.
-High heels are known to contribute to problems in many people.
- However, simply wearing flat shoes is not necessarily the answer. Appropriate arch support and cushioning of the foot is vital, and doing so may significantly aid in pain management.
-The way that your shoes fit is another important factor: if they are too tight, resulting in foot pain may cause you to change the way you walk, and that can lead to stress on the back. -Similarly, wearing shoes that are too big can cause you to compensate by changing your gait.
-Getting orthotic insoles is one way to maximize proper mobility and comfort and get rid of back pain.

🔴5. Reduce Your Stress

Prolonged periods of high stress may harm various aspects of your health, including your back.
Stress can affect the way that you breathe, and this may result in tension and straining of the back. 

🌸REHABILITATION TEAM:

👉MEDICAL:
The
medical team members are:
• Physiatrist – the leader of the team
• Orthopedic surgeon
• Neurologist
• Neurosurgeon
• Plastic surgeon
• Psychiatrist
• Pediatrician
• Obstetrician
• Geneticist
• Neonatologist
• Rheumatologist
• Cardiologist
• Cardiac surgeon
• General surgeon
• Oncologist
• Urologist
• Ophthalmologist
• Otorhinolaryngologist
• General physician
• Family physician

🌸Paramedical:

• Physiotherapist
• Occupational therapist
• Creative movement therapist
• Recreation therapist
• Prosthetist-orthotist
• Rehabilitation nurse
• Speech pathologist
• Psychologist
• Biomedical engineer
• Horticultural therapist

👉Play and Drama Therapist
• Music therapist

👉Sociovocational
• Social worker
• Vocational counselor
• Vocational evaluator
• Skilled instructors
• Placement officers
• Child development specialist
• Special educator
• Employment agencies
• Industries
• Banks and funding agencies
• Nongovernmental organizations
• Community
• Family members

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