As with increasing work pressure in all fields, incidence of backpain has also been increasing. Due to prolonged sitting and decreased activity level, the back pain has started even at younger age group. Few tips to avoid and treat back pain are :
- Adequate Physical activity – in form of yoga, aerobic exercises, swimming or brisk walking.
- Manage body weight – Being Overweight/Obesity puts an extra pressure on spine, especially lumbar spine. Keep your BMI in check by regular exercise and daily weight.
- Correct Posture – While sitting, keep your back straight with shoulders pulled back and stomach tucked in. Your laptop should be at your eye level. Most of the weight should be on balls of your feet with feet being a width apart. It is also important to get up and walk every 30 min to 1 hour to get a good stretch.
- Quit Smoking – Nicotine in smoke adversely affects bone health by reducing blood supply to it. Also, it reduces the activity of bone forming cells ( Osteoclasts)
- Proper Weight lifting technique – When you are trying to lift something from ground, bend your knees rather than bending forward.
If the pain worsens over the course of time and is affecting your daily activities, it’s important to seek medical advice to get yourself adequately investigated to find the cause of the pain.
