Better bending,better sitting for Back pain relief .

 Thinking of life and exercise as separate compartments creates problems for us.
One, we have to make time for exercise as something which is not a normal part of our lives.
Two,when we do find the time to exercise,we think that half an hour or one hour of working out is an excuse to sin in the rest 23 hours.
By sinning I mean moving as little as possible,and sitting,standing and bending badly.
Many lower back pain issues for which people seek fancy therapies,traction,drugs and special exercises can be resolved if they pay attention to the way they sit,stand and bend.
Weight training and understanding basic moves like squats and deadlifts is crucial to this project because it schools your body in the science of right bending and correct lifting.

Bend Right.  If you use good bending every time you bend - even to look in the refrigerator and to get  out of your chair,you will prevent as well as alleviate back pain.
Don't use your arms to lean on the arm rests to sit down and get up; use leg muscles.
If you need to use your arms, or you lean your body forward to sit or rise, you need to improve balance, Achilles tendon stretch, and leg strength.. Practising simple body weight moves like squats and lunges helps you to improve strength as well as balance.Start with door knob squats as suggested in this post .
Whenever you bend

• Keep your upper body as upright as you can, instead of rounding the back.
• Keep the weight on heels.
• If  your heels are coming off the ground, use your leg muscles to shift your weight back to the heels.This keeps your weight on your leg muscles and off your knee joints. There should be no knee pain with good bending.
• Don't overarch the lower spine . Keep neutral spine.

Sit right . Sitting properly and sitting less (a.k.a moving more,moving often!), are other things that keep the back happy.Using the correct movements like squats and deadlifts also teaches you to use your abs for the purpose they are meant-to support the spine and to act as a tight core.When abs are floppy and unused,lower back takes the strain of your weight.When you are overweight and have poor posture, back muscles end up taking the chronic excess strain.
Small things-but they do make a big difference to your quality of life!