Exercising regularly helps to maintain a healthy weight and minimizes the stress on your back. Taking regular breaks also help to reduce the fatigue caused to the back muscles.
Exercise strengthens the core muscles and creates a balance between the lower back and abdominal muscles.
Dr. Kavita Tiwari says, “Back exercises or stretching routines should not be used immediately after a new episode of low back pain because this could worsen or prolong pain. However, as symptoms begin to resolve, a program of exercises can help to increase back flexibility and strengthen the muscles that support the back.
a) Yoga is used widely to relieve victims of this self-limiting affliction. Some yoga poses like, Tadasana, Cobra Pose, Triangle pose, Supported Bridge Pose etc are proved to be relieving back pain.
b) Activities that involve strengthening and stretching, such as walking, swimming, use of a stationary bicycle, and low-impact aerobics are recommended for individuals facing lower back pain. Some specific exercises like, Back Press, Straight leg raise, Bridging, Pelvic Tilt etc. also help in strengtheningthe muscles of the lower back. People with frequent episodes of low back pain should continue these exercises indefinitely to prevent new episodes.
c) Avoid high impact activities that involve twisting or bending as that can make the back hurt more.
d) Lastly, if back pain has been present for more than 4 to 6 weeks, a physical therapist can be asked to develop a formal exercise program.”
Look for ways to amend repetitive tasks at workplace and to reduce its impact on your body. For instance, if you work for long hours at the computer, make sure that the chair and monitor are properly positioned. If your work involves talking on the phone for long hours, try using a head set similarly you can use lifting devices to lift heavy loads.
Overweight or obese individuals tend to add extra load on the lower back even while performing their day to day routine and hence have a higher chance of developing back problems. It is important to maintain your ideal weight to prevent extra load on the back. Following an active lifestyle and proper diet routine can help you shed off the excess weight.
Stress tends to make an individual tense and hence prone to injury. You can reduce stress by practicing deep breathing exercises, or talking about your frustration to a trusted friend.
Pointers that can reduce back problems:
a) Keep your arms relaxed when you use the key board
b) Keep your shoulder upright and your upper arms resting at the sides of the body or on the armrest.
c) Adjust the height of the chair so that the monitor is at eye level
d) Refrain from slouching while working on the computer.
e) Sit on a chair with a comfortable back support
f) Rest your buttocks at the back of your seat
g) Take regular breaks and perform simple desk exercises
Back pain can restrict your mobility and can affect your day to day routine and work. It is your responsibility to take care of your health. Follow an active lifestyle, and include healthy food in your diet and keep back problems at bay.