Back pain is one of the most common ailments around the world today. Though, in most cases, the pain reduces by itself within a week. It is also an alarming fact that more and more people suffer from back pain these days. In some severe cases, lower back pain can also cause low back disability. Hence, it is imperative for everybody to understand the severity of this disease and make the necessary lifestyle changes. Here are some tips to help you reduce back pain.
General Tips
• Improve your posture: The way you sit and stand has a huge impact on the pain and stiffness that is felt in the back as well as in the neck and shoulders. One of the best ways to improve posture is to exercise. The core muscles – abdomen, back and pelvic – form the support system that guards the spinal cord. The core is the powerhouse of the body from where all the physical movements originate. In order to improve the strength of the back, do core strengthening exercises. Pilates based exercises have proved to be effective in this.
• Lose excess weight: If you are overweight, even by as little as 10 pounds, it puts that much amount of extra pressure on the spine, resulting in back pain. To reduce weight, have a low calorie diet with lots of fresh fruits and vegetables and start doing some exercises every day. Aerobic exercises like walking, swimming or jogging provide great results to weight watchers if done consistently. Through this, the abdomen and hip muscles work in tandem, thereby increasing support to the spine.
• Do not forget to do some stretching exercises: Stretching exercises are designed to stretch the muscles of the legs and lower back. These exercises make the muscles stronger and flexible. The exercises should include stretching of hamstrings, quadriceps and the hip muscles.
• Improvise body mechanics: One of the most common causes of back pain is lifting of a heavy object improperly. When you bend over or lift heavy objects, it is very important to keep your spine in a neutral position by putting pressure on the abdominal muscles and not on the back muscles. A great way to improve body mechanics is to do Pilates exercises.
Ergonomics Tips
Apart from these tips, there are some special tips for those whose job involves using a computer for long periods of time. ‘Poor computer workstation ergonomics’, as it is called, can be a great threat to the back. The following are some posture improving tips while working on a computer:
• Invest in a good chair with an adjustable backrest, firm base and adjustable height. While sitting on the chair, make sure that your lower back is properly supported.
• The center of the monitor should be at around 15 degrees below your eye level so that your head remains in a neutral position.
• Support your forearms on the table; they should be kept at about a 90 degree angle.
• You should be able to rest your feet comfortably on the ground or up on a footrest.
• Avoid using a laptop for long periods or invest in a separate keyboard and mouse for it. That way, the screen as well as the keyboard would be comfortably positioned.
• At regular intervals, get up and move around to avoid stiff muscles.
The above mentioned are some of the top tips that can help you reduce back pain and expedite the healing process.