Research estimate that approximately 80% of the population worldwide experiences back pain at some point in their lives. Here are some ways to reduce back ache.
STAY FIT: weakening of abdominal muscles and those supporting the spine can be one of the major causes of back ache. These muscles lack mobility due to several reasons such as deconditioning or increasing age. It is recommended to regularly strengthen and stretch lower back muscles to prevent pain as well it’s recurrence.
HEALTHY WEIGHT: Excessive pounds, especially around the waist, add additional mechanical stress to pelvis and lumbar vertebrae.
QUIT SMOKING: Cigarette smoking is not only detrimental to your heart and lungs but also to your spine. Several studies reveal that smokers have a much higher number of backache episodes than nonsmokers of the same age. The excessive levels of nicotine present in tobacco smoke lead to backache in several ways. Firstly, it causes arterial constriction and reduces blood flow to the vertebrae and vertebrae disc, causing a reduction in spins efficiency and mobility. This ultimately triggers pain due to ischemia or lack of blood flow.
HEAVY LOAD ON YOUR BACK: Carrying a load over 1.3kg can put excessive mechanical stress on your spine, resulting on internal stress injuries vertebral, disc slip, and chronic pain. It is advised to not carry excessively heavy backpacks for longer hours during the day, and lighten your load.
BACK-HEALTHY HABITS : Incorporating simply habits in your routine that are beneficial for your back can greatly reduce the risk of both acute and chronic back ache. Try reducing extra pressure on your back. This can be done by supporting one foot on a small stool while performing tasks that require prolong standing such as ironing. Furthermore don’t remain seated in the same position for long. Stretch yourself and talk a walk whenever possible. Always support yourself using your hands and try not to bend excessively.
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