Chronic Back Pain?
By DR. UMESH SRIKANTHA
Back pain today and especially lower back pain have become a chronic ailment. The disease is no longer limited to the elderly but is also increasing among the youth. Long working hours along with a sedentary lifestyle is putting too much strain on our spinal discs and back muscles and has highlighted the need for us to take steps and prevent any long-term complications.
A few tips that can help you maintain spinal health and can prevent back pain.
Maintain good posture
People who work long hours on their computers usually slouch a lot which puts pressure on their back muscles, spine and neck and causes pain. Similarly, the ones who are on their mobile phones, often lie on their stomachs with their necks arched upwards which can lead to spine damage. Hence, maintaining an upright posture in alignment with the neck and the lower back and following the correct desktop monitor or laptop level can prevent damage to their spines.
Take short breaks
Taking short and frequent breaks can help in reducing both work-related mental stress as well as the physical stress on our spines. Sitting in one position for extended hours is unhealthy and can worsen back pain. Thus, movement while working for longer periods is recommended as it can strengthen the muscles and nerves.
Our sedentary jobs weaken our trunk, core and lumbar muscles, and spine and cause back pain. Exercises like partial crunches, bridge, hamstring stretches, knee-to-chest, cat stretch, and shoulder and neck rolls can help restore the fluidity of our muscles, joints, and spinal discs and can alleviate the pain. Regular brisk walking too is an easy-to-do and effective way to relieve back and spine pain. Walking and exercising can also help in reducing weight, increasing blood flow to the muscles of the spine, and raising the oxygen and nutrient levels in the blood which rejuvenates the muscles and relieves pain.
Adopt a balanced diet
Avoid fatty foods and consuming plenty of water can also help you avoid back and spine problems. Consuming low-fat, calcium and protein-rich diets that are filled with essential minerals can help you in keeping your weight in check and can reduce the overall pressure on your spine.