6 Easy and Effective Expert Tips for Pain-Free and Healthy Back
6 Easy and Effective Expert Tips for Pain-Free and Healthy Back
Complaints regarding back pain range between 80% in one's lifetime. While the discomfort normally disappears, for some people, it can last well into the period of their lives, hindering daily routines and quality of life. The commonest reasons for back pain may be due to many factors; probably the most prominent is improper posture. Leaning forward on a chair, in particular concerning working on the computer, exerts three to four times more strain on the spine than when a person maintains an upright posture.
Other causes include overweight conditions through which joints and spinal discs take a toll; obesity, which changes spinal curvature; and an absence and excess movement.
How can we help ourselves?
We talk to Dr Aashish Chaudhry, Director & Head, Department of Orthopaedics and Joint Replacement, Aakash Healthcare, New Delhi, to collate some easy and do-able tips day in and day out for a pain-free and healthy back.
Core muscles: Strengthen
Carrying your whole upper body places tremendous pressure on the lower back. Dr. Chaudhary says, "Firming up the muscles around the back supports the spine and removes the pressure on the lower back." He says,
"Our core muscles are seldom used in everyday tasks; therefore, they have to be toned through specific exercises." Spend some minutes daily doing some basic core exercises.
Keep a good posture
If you sit with poor posture, the discs in your lower spine are loaded much more than when you're standing. "If you have to sit for long periods, remember to get up and move around now and then," says Dr Chaudhary.
Stretch every single day
Tight muscles are among the major causes of back problems. According to the expert, if the back muscles are tight, then they put added tension on the whole spine, including the joints. To enhance your spinal health, make it a habit to stretch daily.
Walk
Walking is an extremely safe, yet effective exercise. Brisk walking either at work or outdoors will enable you to keep the weight off your body and take the pressure off your back.
Lift correctly
It is so easy to twist in the wrong direction when one is lifting anything heavy. "This can lead to muscle spasms and pain. Engage your leg muscles rather than your back and use appropriate body mechanics when trying to pick up heavy merchandise. Get help if the object is too heavy for you to manage on your own," explains Dr Chaudhary.
Maintain weight within a healthy range
Excess weight puts a strain on your back. According to Dr Chaudhary, to accommodate the extra weight, your spine might lean and be weighted unevenly. Over time, this could lead to your back getting the support it needs for an abnormal spinal curvature.
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Other causes include overweight conditions through which joints and spinal discs take a toll; obesity, which changes spinal curvature; and an absence and excess movement.
How can we help ourselves?
We talk to Dr Aashish Chaudhry, Director & Head, Department of Orthopaedics and Joint Replacement, Aakash Healthcare, New Delhi, to collate some easy and do-able tips day in and day out for a pain-free and healthy back.
Core muscles: Strengthen
Carrying your whole upper body places tremendous pressure on the lower back. Dr. Chaudhary says, "Firming up the muscles around the back supports the spine and removes the pressure on the lower back." He says,
"Our core muscles are seldom used in everyday tasks; therefore, they have to be toned through specific exercises." Spend some minutes daily doing some basic core exercises.
Keep a good posture
If you sit with poor posture, the discs in your lower spine are loaded much more than when you're standing. "If you have to sit for long periods, remember to get up and move around now and then," says Dr Chaudhary.
Stretch every single day
Tight muscles are among the major causes of back problems. According to the expert, if the back muscles are tight, then they put added tension on the whole spine, including the joints. To enhance your spinal health, make it a habit to stretch daily.
Walk
Walking is an extremely safe, yet effective exercise. Brisk walking either at work or outdoors will enable you to keep the weight off your body and take the pressure off your back.
Lift correctly
It is so easy to twist in the wrong direction when one is lifting anything heavy. "This can lead to muscle spasms and pain. Engage your leg muscles rather than your back and use appropriate body mechanics when trying to pick up heavy merchandise. Get help if the object is too heavy for you to manage on your own," explains Dr Chaudhary.
Maintain weight within a healthy range
Excess weight puts a strain on your back. According to Dr Chaudhary, to accommodate the extra weight, your spine might lean and be weighted unevenly. Over time, this could lead to your back getting the support it needs for an abnormal spinal curvature.
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