Top ten tips to prevent back pain :)

 

1. Limit total sitting time/Move around: The discs in your lower spine are loaded more while sitting than standing; so long periods of sitting can create or aggravate a painful back condition or while sitting or standing, don’t stay motionless for long; move around periodically. Standing continuously pressurises your spine.
2. Maintain a healthy weight and do back exercises:  Exercise, along with a healthy diet, also helps you lose weight or maintain a healthy weight. Being overweight or obese, or quickly gaining a significant amount of weight, are risk factors for low back pain do back and abdomen-strengthening exercises, per day or  during your workout routine for a more flexible, stronger back. Ex. Quadruped dumbbell row, lat pulldown,  Wide dumbbell row, Hyperextension.
3. Pillow under the knees: Sleeping on your back pressurizes the spine. A pillow under your knees reduces 50% of the pressure by elevating the legs. Or sleep on either side.
4. Maintain proper posture: Bad posture stresses your back, even changing the spine’s architecture. Standing or sitting, don’t slouch, but keep shoulders straight.
5. Support your back: In an office chair or the car, sit erect with a cushion under your lower back for support, if required.
   
   
   
6. Your shoes need to support your spine. Whether you're walking for exercise or just to get where you're going, the shoes you wear play an important role in supporting your lower back. High-heel shoes are another cause of back pain. Wear heels of less than an inch.
7. Reduce the load: Heavy bags are bad for the back. Reduce their weight or keep shifting from one shoulder to the other. Use a trolley/bag with wheels, if possible.
8. Increase Vitamin D and calcium intake: Bone pain and lower back pain may be signs of inadequate calcium and vitamin D levels in the blood and also lack of calcium can also lead to osteoporosis.
9. Enjoy the benefits of massage. A good back massage has a number of therapeutic benefits, such as increasing blood flow, loosening tight muscles and connective tissues, and boosting feelings of relaxation.

               10. .Stop smoking: Nicotine curbs blood flow to the spinal discs, cracking, drying or rupturing them. Smoking also lowers the blood’s oxygen supply, reducing nourishment to back muscles and tendons, making them vulnerable.