Top 10 Tips to Take Care of Your Back

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Human beings belong to the Vertebrata class. We have a long vertebral column, commonly called the Spinal Cord. It is segmented in structure. It is responsible for giving us our stature. It supports us when we sit or stand. It is one of the most important parts of the human body and must be taken care of, properly.

Have you ever felt a back ache? Well, thank God if you haven’t! Back pain is one of the most frequent complaints. It is estimated that about nine out of ten adults experience back pain at some point in their life, and five out of ten working adults have back pain every year. It is one of the common reasons for working people to take leave and visit the doctor. It may be sudden or may be chronic. Back pain is called chronic if it lasts for more than three months. Usually, there are symptoms like knee pain before its onset. Usually, people who are overweight are more prone to it. So are people with a mentally stressful job, or people who suffer from depression and also if one does a very strenuous job.

It is very important that we do not ignore the essentials of taking care of the back. They must not be overlooked. If you are affected with back pain, it is dreadful and you will not be able to carry out any of your activities, for it causes fatigue. Take precautions, so that you will not suffer from a back ache. This article tells you ten ways in which you can keep your back healthy and get rid of that stinging pain! Go over these and try to practice them regularly.


10. Consult a doctor if you sense anything wrong


 If you have been suffering from a mild back ache for a few days now, you should not ignore it. Consult a doctor immediately. Do not put it off any further. There could be an underlying medical condition to be treated. When you visit a doctor, you will know what the cause for the pain is, and what you can do to overcome it. Medication will alleviate the stress. Doctors usually prescribe anti-inflammatory drugs to reduce the pain and suggest few exercises.

9. Get a rejuvenating massage


 A massage is a great therapy to treat back pain, especially low back pain, which is known to be notorious to treat! A good, consistent massage can do wonders for a bad back ache. Massage involves manipulating regions of the body with pressure. This helps in releasing the accumulated stress at those points that are responsible for the pain. Treat yourself with a massage every week. It will definitely make you feel better.

8. Make sure to get enough sleep and rest


 If you are suffering from back pain, lack of sleep will aggravate it for several reasons. People who don’t get enough sleep suffer more from chronic back pain. It is while sleeping that the body rests completely and repairs strained muscles. Thus, if you do not give your body adequate amount of rest and relaxation, the pain will not subside. The minimum number of hours of sleep must not be compromised with. Also, taking power naps helps to get rid of momentary stress.

7. A balanced diet


 As most people are well aware, good nutrition and a balanced diet are important for overall health. What may surprise people with back problems is that diet, nutrition and maintaining a healthy weight also play a major role. You may not think that your diet affects your spine, but it is actually very important. The muscles and bones that support the spine need the right amount of nutrition to perform their functions effectively. Foods rich in vitamins A,C and D, iron, calcium and magnesium must be consumed. Drink lot of milk. Eat fresh fruits and vegetables. Foods rich in fiber and proteins, like green leafy vegetables help in providing stamina to the back.

6. Be free of stress


 Few people may be aware of the fact that stress is one of the main reasons to suffer a back ache. If you are carrying a lot of tension in your upper back and shoulders, you are vulnerable to suffer a back ache. Stress causes a release of stress hormones, which increase the perception of pain. Chronic lower back pain is sometimes linked to depression and anxiety. Mental stress and anxiety can also cause the muscles to contract, especially in the muscles of the neck and back. Make sure you stay calm always and do not get stressed. Do not get too anxious and worried over little things! Your elders are right about this little piece of advice!

5. Do not indulge in activities that directly strain your back


 Bending and lifting heavy weights can directly strain your back. If you go to the gym, be careful while working out with heavy weights and seek proper guidance, as the weight is directly and wholly borne by your back. Quit smoking. Smoking, apart from causing various detrimental effects on health, also degenerates your spine. This one is for the ladies : Refrain from wearing those glamorous stilettos too often! They are bad for the back. Classic example of ‘The devil wears Prada!’

4. Regular physical exercise- a must!


 Regular physical exercise is a must to take good care of your back. It’s a vicious cycle. If your back hurts, you will probably stop exercising. But if you stop exercising, you are more likely to injure your back. Even if your back is bothering you, it is important to get at least a little exercise. Physical movement keeps your back flexible. Staying fit is one of the best remedies for back pain as extra pounds can stress your back, causing further hurt. Health experts suggest that simple exercises like walking can be very helpful as it gets people out of their sitting posture and puts the body in a neutral and upright position.

3. Do not sit or stand for too long at a stretch


 Sedentary lifestyle and being a ‘couch potato’ is one of the major causes of back pain. Worse, youngsters fall into this trap, because they are hooked to the television or the computer. It is very important to keep yourself physically active throughout the day. Do not sit or stand for too long at a stretch; it strains the back. Working people often complain of back ache because of sitting and working continuously for long hours. While sitting, sit in a chair that is designed to keep your back straight. Every half an hour, take a break and go for a walk.

2. Maintain the correct posture


 Right Posture- two golden words! We have been taught to maintain the correct posture right from when we were kids. But how many of us actually follow it? It is the most important thing to follow, to avoid a back ache and to ensure good spinal health. When you do not sit or stand upright, your back bears the unbalanced weight and gets strained. Always sit upright, with your back straight. Stand erect. Do not stoop down and slouch. Proper posture gives one a taller appearance. Not just that, it improves breathing and gives you the right amount of energy you need.

1. Yoga and back strengthening exercises are life savers!


 Apart from exercise, stretching is vital for preventing back pain and staying flexible. Stretching is actually helpful to recover from a back injury. Always stretch before exercise or other strenuous physical activity and also before bed.

Also, practice meditation. Meditation not only provides tranquility, but it also helps in strengthening the core muscles and the spine. When you sit erect and meditate, your spine is in the correct position. Practice exercises that strengthen your back and increase your stamina. Practice Yoga Asanas like the ‘Bhujangasana’. They go a great way in strengthening your back and also give you relief from chronic back pain. Practice everyday and believe me, from personal experience, it works!

Keep the above tips in mind and you will no longer complain of a back ache!

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