Back pain, especially lower back pain, has become a common problem among youngsters and the elderly alike, thanks to the long working hours and sedentary lifestyle. Along with consulting a physician, adopting this four-step regime will help reduce long-term complications of back pain.
1 - Good posture
People who work long hours on their computers slouch a lot putting pressure on their back muscles, spine, and neck and causing pain. Similarly, the ones who are constantly 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.
2 - Short breaks
Taking short and frequent breaks can help in reducing both work-related mental stress, as well as physical stress on the spine. Sitting in one position for extended hours is unhealthy and can worsen back pain. Movement while working for longer periods is recommended as it can strengthen the muscles and nerves. All activity trackers and smartwatches allow users to set idle alerts. It is a good way to find the motivation to get up and move around at work.
3 - Workout
This good old way allows one to tackle most of the issues related to a sedentary lifestyle. Today's work and lifestyle 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 is an easy-to-do and effective way to relieve back and spine pain. Walking and exercising can also help in weight loss, 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. However, consult a doctor before setting a workout routine.
4 - A balanced diet
Avoiding fatty foods and consuming plenty of water can also help fight 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.
(With inputs from IANS/Dr. Umesh Srikantha)