Backache or back pain usually refers to pain in your muscles, inter-vertebral joints, spinal nerves, or sometimes bone-on-bone pain.
Experts say strains and sprains are the most common cause of back pain as a result of injuring your muscles, tendons or ligaments by lifting something too heavy or not lifting safely.
Some people often get strain in their back by sneezing, coughing, twisting, or bending over. A sedentary lifestyle can also result in back problems. Here are some tips to help you get some relief:
Posture
Maintaining a good posture whether standing, sitting or sleeping is a great start.
- Avoid standing for too long, and if you have to, try to place one foot on a low footstool at a time.
- Find a good seat that gives you good support, especially one that curves towards your back to hold it.
- If the seat is flat-backed, place a small pillow on your back to maintain the normal curve.
- While sitting or sleeping, try to keep a rolled towel on your hips and knees at the same level.
- Try to sleep on your side as opposed to your belly.
Exercise
Exercising regularly will build your back muscle which will be able to hold you up better without straining the spinal cord.
- Better strength of the back and abdominal muscles allows them to improve their function and work better together.
- In addition, it gives natural protection to your back.
- You can ask your doctor about the best activities and exercises.
Watch how you lift
- Let your legs do the work while lifting heavy weights (avoid strain on your back).
- Bend your knees to move up and down, and keep the back straight rather than bending it to lift.
- Stop adopting awkward postures if the load is heavy (instead, take help).
No smoking
Do you know that smoking slows the healing process? This is because it decreases the oxygen supply to the spinal tissues.
- In addition, a recent study has observed that nicotine reduces the streaming of blood to the spinal tissue.
- Smoking decreases the supply of several essential minerals and nutrients to the spinal disc, resulting in back pain.
Lose weight
- Being obese or overweight increases the strain on back muscles while losing weight brings relief.
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