Friday, May 3, 2019

Lowe Spine Pain Causes - 10 Health Care Tips for Lower Spine Pain


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Lowe Spine Pain Causes

10 Health Care Tips for Lower Spine Pain

Not many are aware that world over, back and neck pain feature among the most common reasons cited for sick leaves. Statistics also state that around 50 percent of the working population suffers from back or neck pain symptoms at least once a year. Often, these spinal problems and back issues develop due to poor posture and inactivity. 

Spine specialist Dr. Garima Anandani, senior spine consultant Dr. Suraj Bafnaa and clinical nutritionist Nupur Krishnan share tips to deal with back pain. Below is the List of Health care tips for Lower Spine Pain.

Lowe Spine Pain Causes

1. Proper back support, when you sit, is absolutely essential Doctors say that using chairs that have a fixed back support and an inclination between 90 to 110 degrees are good. One must sit on a chair that has proper back support with hips all the way behind and legs supported flat on the floor. This will ensure that pressure is distributed equally throughout the spine.

2. Choosing the right chair will work Sitting on easy chairs, stiff-backed ones, bean bags, or on sofas that are too soft could lead to back problems. Many women often sit cross-legged for many hours, however, it is also considered a big no-no. Also, avoid sitting on the floor with your back unsupported, especially if your jeans/trousers are too tight.

3. Check on your nutrient levels Keeping an eye on your diet is important. Nutritionists say that you need to check on your vitamin D3, vitamin B12 and calcium levels to keep your bones and spine healthy.

4. Keep intervertebral discs healthy Our intervertebral discs consist largely of water, therefore, it is imperative to drink water to nourish them and keep them healthy.

5. Do not stress your spine Bending one’s knees when lifting anything helps to reduce the stress on your spine. If you want to pick up something from the floor, you should ensure to bend your knees, get the object closer to your body, and then lift it.

6. Do not reach out and stretch unnecessarily At work, it is important to keep the things that one requires in the immediate reach area or just an elbow-width apart. This prevents you from reaching out and stretching unnecessarily.

7. Buy a bed that supports your spine properly Since we spend around eight to nine hours on the bed, you need to make sure that the bed you use is firm. Sleeping on hard surfaces like the floor, or an extra-firm mattress could also be detrimental to your spinal health. Pillows should not be ignored — use the ones that support the natural curve of your neck.

8. Carry your backpack the right way Your backpack should not be too heavy and you should adjust the straps to make sure that it does not sag down to your hips. This creates a lot of pressure on the shoulder and back. Carrying backpacks on one side is also a bad idea because you invariably strain the shoulder. The right way to carry the backpack is to carry it close to your back.

9. Learn to read your body’s signals One of the biggest mistakes committed by us is that we do not respect our body’s signals and do not listen to our body. If you get some pains and aches in your back and neck, you should inform your doctor because the slight pain might turn into excruciating pain if not attended to in time. Morning body aches, stiffness and back pain when bending, are a few alarming signs that should not be ignored if they keep recurring again and again.

10. Exercise daily The root cause for all the back pain and neck pain are weak spinal muscles. When at work, it is good to do a few stretching exercises while sitting at your desk. Take frequent breaks from constant desk to work your spinal muscles. We use our muscles for all our activities, but we don’t do anything to strengthen them. The demand exceeds the supply and the muscles give way, leaving the spine weak and unsupported, which causes a lot of stress on the spine. So start exercising your muscles under supervision. Gym goers should always begin their workout with warm-up exercises and end with cool down exercises. Don’t do high-end activities with a weak core.

PAY ATTENTION TO SPINE CURVATURE One of the key points to keep in mind is to make sure that you keep the curvature of the spine intact. Using lumbar support helps.

Source: Time of India News Paper.

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