8 Daily Habits to Prevent and Relieve Back Pain

To reduce and manage back pain, you can take care of some simple things in your daily life:

 

Maintain Correct Posture:

When sitting: Keep your back straight, shoulders back, and feet flat on the floor. Use a pillow (lumbar support) for back support if needed. Avoid sitting in one position for a long time; get up and walk for a while every 30-45 minutes.

When standing: Keep your shoulders back and stomach in.

When sleeping: Place a pillow under your knees when sleeping on your back or between your knees when sleeping on your side.

 

Weight Management:

Maintain a healthy body weight. Excess weight puts unnecessary pressure on the back. A balanced diet and regular exercise will help control weight.

 

Regular Exercise:

Strengthen Core Muscles: Do exercises that strengthen your stomach and back muscles (core muscles). These muscles provide support to the back. Exercises like yoga, Pilates, and planks are beneficial.

Stretching Exercises: Regularly stretching the back and leg muscles increases flexibility and reduces stiffness.

Light Exercises: Low-impact exercises like walking, swimming, and cycling are good for the back.

 

Lift Correctly:

Whenever you lift a heavy object, don't bend at the waist. Instead, bend your knees and lift the object while keeping it close to your body. Use your leg muscles, not your back.

 

Hot and Cold Compress:

For acute pain and swelling: Apply a cold compress (ice pack) for 15-20 minutes.

For chronic pain and muscle stiffness: Apply a hot compress (heating pad).

 

Avoid Smoking:

Smoking reduces blood flow to the spine and damages disc health, which increases the likelihood of back pain.

 

Manage Stress:

Stress can cause muscle tension and pain. Adopt stress-reducing techniques like meditation, yoga, or deep breathing.

 

Rest:

If the pain is severe, it is necessary to rest for some time, but avoid staying in bed for a long time, as it can make the back even weaker.

 

Consult a Doctor:

If the back pain is severe, constant, or you experience tingling or weakness in the legs, or have difficulty controlling your bladder or bowel, consult a doctor immediately. They can make a proper diagnosis and recommend treatment, which may include medication, physiotherapy, or even surgery if necessary.

 

Back pain can be common, but by adopting the above tips and seeking medical advice when needed, you can control it to a great extent and live a healthy life.

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