Back pain is a common musculoskeletal problem. Dr Ashwani Maichand, a senior orthopedist at Fortis Hospital, points towards studies that show roughly eight out of 10 individuals are troubled by some degree of discomfort in the back. What is important to note here is that the ache isn’t necessarily triggered by strenuous activities like gardening or lifting heavy weight. In most cases, back pain is a result of poor lifestyle habits, such as wrong posture and lack of exercise.
Here are four easy ways that can help you alleviate back pain:
Watch your posture
Do not sit, stand or sleep in a posture that puts strain on your back. Pay attention to the little things you do incorrectly in everyday life. Some habits that you need to get rid of include slouching on the office chair, scooping down to pick a pen from the floor, sleeping in an uncomfortable position, leaning over the sink while brushing your teeth, etc.
Exercise the pain away!
The best cure for back pain is physical activity. Even simple exercises like walking can prove beneficial if you suffer from acute back pain. However, keep in mind that you have to move in moderation. The idea is basically not to stick yourself to the bed as will it stiffen the muscles, says Dr Ashwani Maichand, an orthopedic surgeon who specializes in back, spine, and knee ailments.
Tension and tightness worsen back pain. Increasing flexibility will divide the load throughout the body. You could practice easy stretching techniques like sitting on your bed’s edge with one leg on the floor and the other one extended in front. Also, you could warm up your hamstring by leaning forward while keeping the back upright.
Keep your weight in check
Get rid of those extra pounds to avoid back pain, suggests Dr Ashwani Maichand. Go low on processed foods, sugar, and aerated beverages. Follow a healthy diet packed with nutrient-rich fruits and vegetables. Also, increasing your calcium and vitamin D intake with dairy products, egg yolks, and fatty fish will help you make your bones stronger and healthier.
Apart from following these tips, using lumbar support or applying heat pads and cold packs can also prove beneficial in fighting back pain.
If you have queries related to safeguarding your back from pain, you could also visit Dr Ashwani Maichand at Fortis Hospital.
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