Tips to Prevent Back Pain

How to prevent back pain exercises 

Back pain is one of the most common debilitating disorders in the world today. The pain affects 90% of people at some point in their lives. The human back consists of various structures (see figure). Which are nerves, bones, muscles, ligaments, and tendons. Any or all which may be a source of pain. Once back pain occurs, it may become chronic (more than 4 weeks). you will need to consult a pain physician for relief and accurate diagnosis.

Tips to Prevent Back Pain

Figure showing back muscles and their attachments

Since prevention is always better than cure. you can save yourself from having back pain if you follow these basic tips.

Regular Exercise in Correct Form:

Regular exercise is important to maintain proper muscular strength of the back. The human back is a group of many large muscles. They serve two functions. one is to help the posture and movements of the back itself. And the other is to help movements of the rest of the body appendages (arms, head, pelvis, and legs).

The health of these muscle groups is important to take the stress off the spinal bones. and maintain proper function. Most of these muscles are red-colored muscle fibers. Because they need to maintain their activity for a long time. To give you an idea. You only have to work the biceps (muscles of the hand). When you bend your arm. But your back muscles have to function all the time – whether you sit, walk, stand or even sleep. But the point is what kind of exercises are good for your back?

The best exercises for the back include bodyweight low impact aerobics. These include brisk walking, swimming, steady cycling, exercise exercises, and yoga. It is important to remember while doing these exercises. You need to be gentle in your movements and get the right "form". This is possible if you can ask a person (an instructor) to do an inspection. And can see if the back is straight. It has been observed that there is an injury to the back while exercising. And the accompanying artery and excessive bending.

Stay Hydrated and Eat Natural Nutritious diet:

The intervertebral discs contain 70 – 80% water. The muscles and tissues have a 60% water content. Thus, it is important to stay hydrated. Also, you should eat a nutritious diet. Which includes green leafy vegetables, a good protein source, and just enough carbohydrates. Deficiencies of essential nutrients like Vitamin D can result in diseases like osteoporosis. Another important aspect is to maintain body weight within healthy limits. It is very important. Because abdominal fat increased due to mechanical factors. And is associated with back pain.

Lift objects correctly and maintain proper posture:

While lifting objects, keep them as close to the body as possible. Do not slouch or bend excessively while lifting. Just keep your back straight at all times. You may bend your knees a little if required. Think before you lift and get help if needed.

How to prevent back pain at work

While working, you must not sit for more than 45 minutes at a stretch. Walk for two minutes, go to a colleague’s desk and say hi or even just drink some water or visit the washroom. Has evolved into a human predator. And our bodies walk compared to sitting for a long time. Are more adapted to stand. Those of you who travel more. And have to sit for a long time. They also need to follow the above suggestions. Avoid sitting in the same posture for a long time.

While exercising, the improper position can do more harm than good. So, proper form and posture are a must.

Bonus tip

Avoid smoking cigarettes and people who smoke cigarettes. They reduce the likelihood of degenerative disc disease due to back pain early in life.

Word of caution to prevent permanent damage

In case of back pain, those who are doing home remedies. They are not relieving you from pain. So please contact a pain doctor for diagnosis and proper restriction.

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Note: - The data given here is the same as the advice. We do not pressurize you for any of these treatments. Thus, your request that you consult a doctor or a specialist before taking any treatment.

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