Back pain is one of the most common problem of many people. Among them low back pain is most common reasons for a visit to the doctor these days. Here is the #8 tips for healthy and strong spine.
1. Stand straight– Correct posture can prevent all back pain.
2. Sleep properly– Adequate sleep required for overall health. But beside this, sleeping in a good posture is a valuable thing to maintain spine health. Sleep on your side, not your stomach: Sleeping on your stomach puts too much pressure on your spine. Sleeping on your side also reduces upper airway collapse, helping to prevent sleep apnea symptoms and give you a better night’s rest, according to the National Heart, Lung, and Blood Institute. Or if you sleep on your back try to place pillow under your knees.
3. Lift Right– Lifting an object in a wrong manner can easily damage your back spine. Try to lift a heavy object in this way given here. Direction- When lifting heavy objects, kneel to lift the object, keeping the weight close to your body while using the legs to lift rather than the back.
4. Sitting– We office workers spend most of the time by sitting infront of laptop or PC. But they should maintain a proper postion to eliminate the back pain. Direction-Feet should touch the floor or be supported. Keep Spine straight. Look straight without neck strain
Adjust your chair’s lumbar and armrests. Keep monitor at arms’ length. Position monitor & document holders even or slightly below line of sight.
5. Holding mobile– Hold your mobile devices correctly. Sit up when texting or reading. Keep device at chest or eye level to decrease neck and back stress.Use a hands-free device instead of holder to your ear.
6. Stay hydrated– Our vertebral column is 88% made of water. So dehydration can lead degenaration of discs, herniated discs. According to American academy of orthopedics a herniated disc is the most common cause of sciatica, a specific type of back pain that radiates down one of the leg. So drink more to reduce back pain.
7. Maintain weight– The topmost goal to eliminate back pain is to maintain a healthy weight. Being overweight or obese, or quickly gaining a significant amount of weight, are risk factors for low back pain can put added stress on the muscles, ligaments, and tendons in your lower back.
8. Stay Active– You’ll be at a great risk of back pain if you are not physically active or fit. The best excersice routine for back is one that combines stretching, strengthening, and aerobic activity.
Here are pictures of some exercise examples-