Problems with back discomfort are common in today’s world. Numerous of these are caused by a sedentary lifestyle, obesity, and prolonged sitting. Thankfully, these are simple to fix.
How can we maintain our health and avoid back issues? Here are a few pointers.
POSITION
- The skull is supported on top of the double S curves that make up the normal spine, which is a balanced structure. Joints, ligaments, and muscles have to work harder when the spine is out of alignment. Pain and exhaustion are unavoidable.
- Steer clear of extended sitting.
- Stroll about every now and again.
- When standing, elevate and place one foot on a block that is about six or eight inches high.
- Stretch and bend backwards if you have been bending forwards.
- Every so often, hunch down to ease your back.
SLEEP
- A pillow beneath the knees might help you sleep in a comfortable position.
- A supportive, firm mattress is ideal.
- Recall that mattresses need to be replaced on a regular basis due to their short lifespan.
- Get enough sleep each night.
DIET
- Keep your weight at the optimal level for your height.
- Consume a healthy, balanced diet and lots of water.
- Consume enough liquids to stay well hydrated.
- Consume a diet high in calcium.
- To produce vitamin D, expose your exposed skin to the sun for twenty minutes.
WORKOUT
- Begin with fundamental physical therapy activities taught in schools and a daily brisk walk.
- Exercises for extension and flexion are specifically designed for the back. To perform extension exercises, raise one leg and thigh while resting on your stomach, holding each position for six seconds. For optimal muscle toning, the body is contracted to its fullest and held there for six seconds each time.
- Stretching and conditioning the nerve root is achieved by elevating the straight leg while laying on the back. Bend the legs entirely, lift the pelvis to its highest point, and hold this position for six seconds. Finally, lift your arms in front of you while standing, half squat, and hold that position for six seconds.
- Every workout should begin slowly and gently and get harder as the body becomes accustomed to it. When performing exercises, it could be a good idea to follow a physiotherapist’s instructions.
WORK
- The majority of back issues originate from forward bends that are not protected. Working at the proper height on a workstation prevents this.
- Take extra care when preparing mattresses!
- When seated, the feet should rest flat on the ground, the knees should be at hip level, and the spine should be firmly supported in the chair.
- The height of the table should be appropriate.
- Seeking medical attention is necessary if you have pain, numbness, weakness, incapacity, fever, or unexplained weight loss.
Global Orthopaedics and Speciality Clinics is home to world-class orthopedic specialists serving athletes and patients across Delhi-NCR. Find out more about Dr. A K Sharma, the best orthopedic doctor in Delhi NCR at Global Orthopaedics and Speciality Clinics. If you’re interested in making an appointment, feel free to visit our website or call us at 8860610089.
