Back pain is one of the most common health problems that we see around us and is also the prime reason for causing disability from work. Undoubtedly, back pain affects lifestyle seriously and can greatly restrict physical activities. Among the most common causes of back pain are muscle strain/spasm and herniated (bulging) discs, which can lead to pain that shoots down the legs when the surrounding nerves get irritated. Following are a few tips to keep your back healthy and avoid health issues in the future.
Strengthen Your Core
The muscles surrounding your trunk, your lower back, hips and pelvis are your core muscles which help you from falling over and stabilize your body movement/ The core muscles must be strengthened through exercises: lie down on your back and try to raise your feet a few inches above the ground or try planks where you have to lie on your stomach, and push up yourself on your elbows and toes while trying to hold the position. It is important to note that you should start these exercises for seconds gradually and then build up accordingly.
Lose the Fat
Trying to maintain a healthy weight may seem impossible and difficult but it is essential to do so to keep your back healthy. Extra weight strains the lower back and puts it at an increased risk of back injury. Thus, a healthy and balanced diet must be followed along with regular exercise to lose the accumulated fat build up over the years.
Stretch
Tight muscles, specifically the hamstrings that run down from the pelvis to the back of your thigh and then to the knee put you at an increased risk of back pain and injuries. Simple stretching exercises that involve bending over to touch your toes and holding this position for around 30 seconds can help to avoid back strains in the long run.
Lift with your Knees
Never left with your back! One of the leading causes of disc herniations happen while bending, twisting or lifting. Thus one must be careful while doing these activities to limit the stress on your back so that it doesn’t have to bear unnecessary pressure and pain.