Contest Alert: Back Pain Awareness

How are you all steemians?

I am about to take part in the contest organized by dear @afzalqamar. The topic is back pain awareness. I am also facing back pain. So I do the following exercise I want to share with you step by step!

First of all I will follow the format of the post. I know the back pain have many spots. pain in the neck and upper back , pain in the middle back, pian in the lower back obove the hips .

These are few region where we mostly felt pain .

Have you ever had back pain? Share your story.

One morning I got up due to pain. I told my son to strike punches on my back. But the pain was increasing. I entered to my mother's room and lay on floor. At that time I could not sit stand or change my position. I tried to turn back. Somehow I sat and then stood. When I tried to move the pain increased. My father called a driver to come and bring me to the hospital. Even when I stood I vomited because of severe pain I ever faced.

What are the causes and symptoms of back pain?

In my case the severe pain was due to the uneven surface level of my bed form. I used spring bed form. That place was not level I was in new place. When I woke up the muscle started pain.

Causes of back pain are many. Wrong setting position. Sitting for long period of time without any support. When you sit and bend towards front side for long period of time it also causes pain. Playing sports game without warming up also affects our muscles and causes pain. Sometimes we lift heavy objects without proper position of our body which also causes pain in our back. Proper position of our body before lifting heavy objects is necessary to prevent ourselves from pain. As our age increases our muscles and bones get weak. To reduce this deficiency we need vitamins enriched food tablets and sunlight.

Symptoms of back pain include pain that prevents us from sleeping. Back pain radiates to other parts of our body like arms and legs and hip bones. Due to pain our arms and legs become weaker. Pain also causes tingling sensations in our fingers and toes. Our mobility becomes limited.

How can we prevent and treat back pain?

I will share different exercise technique we can used to reduce the pain or strength our back muscles.

Images	Steps	Description
	1	Just lay down on your back like horizontal position . Rise your right leg, bend it hold it for 10 to 15 seconds.
	2	On this step rise your left leg bend it and hold it with both hands for 10 to 15 seconds
	Final step	Here we will rise both legs , hold it with both arms. Hold for 10 to 15 seconds
	1	Rise you one leg and place it on high place 3,4 feet high. Keep it for 15 to 20 seconds
	2	Do the same process rise your left leg to the same height, keep it for 15 to 20 seconds
	Rise your back	Rise your back in such away that your lower back side rise from the ground, remain there for 10 seconds, Try to close your both legs if it is easy for you.
	one leg on another leg	This step is a little bit tricky but very effective . Best for the back pain . Rise your left foot put it on the right leg.Do hold for 10 to 15 seconds.
	Right leg over left leg	Do the same exercise for 10 to 15 seconds. Now change the leg position rise your right leg and put in on the left leg.
	Best of All	Just sit open your both arm place Infront of you on the ground , do the same with the forehead place it on the ground. Try to keep your back parallel to the ground so you can keep a cup of water on your back

These are the few easy but effective exercises I have mentioned and shows. This will be very helpful for the reducing and for the protection if the back muscles.

I want to invite my few friends so that take part in this exciting contest.

@iqlimaa @muhmmad-ahmad @tammanna

Best Regards,

@fazal-qadir