Have you ever felt a back ache? It may be sudden or may be chronic. Back pain is one of the most frequent complaints. It is estimated that about nine out of ten adults experience back pain at some point in their life, and five out of ten working adults have back pain every year. It is one of the common reasons for working people to take leave and visit the doctor. Usually, people who are overweight are more prone to it. So are people with a mentally stressful job, or people who suffer from depression and also if one does a very strenuous job.
If you are affected with back pain, it is dreadful and you will not be able to carry out any of your activities, for it causes fatigue. It is very important that we do not ignore and must take care of the back. Take precautions, so that you will not suffer from a back ache.
This Blog articles tells you ten ways in which you can keep your back healthy. Go over these and try to practice them regularly.
1. Yoga and back strengthening exercises
If your back is hurting, you may think the best way to get relief is to Yoga and back strengthening exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension. Practice everyday and believe me, from personal experience, it works!Also, practice meditation, it helps in strengthening the core muscles and the spine. When you sit erect and meditate, your spine is in the correct position. Practice exercises that strengthen your back and increase your stamina. Practice Yoga Asanas like the ‘Bhujangasana’. They go a great way in strengthening your back and also give you relief from chronic back pain.
2. Maintain the correct posture
Maintain the correct posture or Right Posture, taught to maintain the correct posture right from when we were kids. It is the most important thing to follow, to avoid a back ache and to ensure good health. But how many of us actually follow it? When you do not sit or stand upright, your back bears the unbalanced weight and gets strained. Always sit upright, with your back straight. Proper posture gives one a taller appearance. It improves breathing and gives you the right amount of energy you need.
The best chair for preventing back pain is one with a straight back or low-back support. sitting with your knees slightly higher than your hips provides good low back support. Prop your feet on a stool if you need to. If possible, rest one foot on a stool -and switch feet every five to 15 minutes.
3. Do not sit or stand for too long at a stretch
Many youngsters fall into this trap, because they are hooked to the television or the computer. It is very important to keep yourself physically active throughout the day. Do not sit or stand for too long at a stretch; it strains the back. Working people often complain of back ache because of sitting and working continuously for long hours. While sitting, sit in a chair that is designed to keep your back straight. Every half an hour, take a break and go for a walk.
Make sure to get up and walk around at least once an hour if you sit most of the day. If you can, use a stand-up desk for at least part of the day.
4. Regular physical exercise
Exercise a minimum of 30 minutes every day to activate your muscles to protect your spine. Regular physical exercise is a must to take good care of your back. If your back hurts, you will probably stop exercising. But if you stop exercising, you are more likely to injure your back. Even if your back is bothering you, it is important to get at least a little exercise.
Staying fit is one of the best remedies for back pain as extra pounds can stress your back, causing further hurt. Health experts suggest that simple exercises like walking can be very helpful as it gets people out of their sitting posture and puts the body in a neutral and upright position. Physical movement keeps your back flexible.
5. Do not indulge in activities that directly strain your back
Even if you’re young and strong, you can still injure your back if you lift a heavy object incorrectly. If you don’t know the proper technique. If you go to the gym, be careful while working out with heavy weights and seek proper guidance, as the weight is directly and wholly borne by your back.
Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.
6. Sleeping position
If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips.sleeping on your back puts 55 lbs. of pressure on your back. Putting a couple of pillows under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.
7. A balanced diet
As most people are well aware, good nutrition and a balanced diet are important for overall health. What may surprise people with back problems is that diet, nutrition and maintaining a healthy weight also play a major role. You may not think that your diet affects your spine, but it is actually very important.
The muscles and bones that support the spine need the right amount of nutrition to perform their functions effectively. Foods rich in vitamins A,C and D, iron, calcium and magnesium must be consumed. Drink lot of milk. Eat fresh fruits and vegetables. Foods rich in fiber and proteins, like green leafy vegetables help in providing stamina to the back.
8. Improve your overall physical health
The spine reflects the overall health of your body. Anything you can do to improve your overall physical fitness and general health will benefit your lumbar spine as well—including drinking lots of water, minimizing/not drinking excessive alcohol, eating an anti-inflammatory diet, and stopping smoking/avoiding any nicotine intake.
9. Get a rejuvenating massage
This helps in releasing the accumulated stress at those points that are responsible for the pain. Treat yourself with a massage every week. It will definitely make you feel better. A massage is a great therapy to treat back pain, especially low back pain, which is known to be notorious to treat! A good, consistent massage can do wonders for a bad back ache. Massage involves manipulating regions of the body with pressure.
10. Consult a doctor if you sense anything wrong
If you have been suffering from a back ache for a few days now, you should not ignore it. Consult a doctor immediately. Do not put it off any further.
There could be an underlying medical condition to be treated. When you visit a doctor, you will know what the cause for the pain is, and what you can do to overcome it. Medication will alleviate the stress. Doctors usually prescribe anti-inflammatory drugs to reduce the pain and suggest few exercises.
Keep the above tips in mind and you will no longer complain of a back ache!
So above is the list shows that this is most 10 tips that Take Care of Your Back. Hope you will agree to this list, if you think we are missing something, just left your views below through comment section and we will be adding your choice of reasons in the list.
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