Lumbagos are common, which affect about 80% of adult population at some point in their lifetime. Most of the times, it lasts for a short while only but, in other cases, it may last for a long time so as to interfere with the individual’s normal activities and adversely affect his or her quality of life. There are numerous reasons for back ache and the most common cause is poor posture. For example, leaning over the chair back to rest on the arm or lean forward for example while using the computer applying pressure on the spine is three to four times that of sitting.
Other variables include; carry-over weight that can exert pressure on joint and spinal discs, obesity which changes the way the spine will be aligned, and inadequate and excessive exercises and movements.
For better understanding about proper daily management of the back and prevention of backache, we interviewed a Dr. from Director and Head of the Department of Orthopaedics and Joint Replacement, Aakash Healthcare, New Delhi.
Strong recommendation include making an effort to strengthen muscles in your core
Dr. notes that weight of the upper body puts extra pressure to the lower back and hence the need to exercise the muscles around the back often. Most of the muscles in the core area are not demanded in our daily activities, and therefore, the core muscles need to be exercised differently. Take a few minutes every day to accomplish a choice of elementary core workout,” Dr. suggests.
Ensure proper posture
Sitting on a chair keeps the head forward and this will always put extra pressure on the discs in the lower back than when standing. According to Specialist Dr, if one has to work for long hours sitting, it becomes mandatory to stand up and take short-walks occasionally.
Incorporate daily stretching
Muscles involving the back are very tight and this often leads to cases of back issues. In the expert’s opinion, tension in the back muscles results in applied pressure to the whole spine, including the joints. To maintain spinal health a practice should be made of stretching the spine every day.
Engage in walking
The practice of ambulation is almost risk-free and is one of the most recommended exercises any person can engage in regularly. It does not only include walking at workplace or outside; the habit can prevent weight gain thus reduce pressure on ones back.
Try to lift properly from the floor or handlers
Lifting heavy objects exposes you to a wrong body posture since it is easy to twist your body while lifting an object. According to a Dr, with such practice, a person may experience muscle spasms and pain. Lifting objects, especially bulky ones should be done through engaging the muscles of your legs not your back and use of proper body postures. Get help if the load is going to be too much to bear alone.
Monitor your weight
Obesity increases the likelihood that your back will have to support more weight than it typically does. Dr. also states that the spine may tilt and give pressure to other areas of your back and that over time your spinal column may not provide adequate support and may even start to curve unnaturally.
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