Back pain can prevent you from engaging in day-to-day activities, besides making you susceptible to various other health issues.
Backache usually results from trauma, like a fall or an accident. It can also occur in case everyday activities — lifting a heavy object, wrong sitting posture at work, carrying shopping bags — are not carried out properly. However, you can easily alleviate back pain using these easy-to-follow ways suggested by health and fitness experts at AMRI Hospitals, one of the best hospital in Eastern India.
- Back-strengthening and stretching exercise
Physical exercise is one of the best ways to strengthen your back, helping you to maintain a healthy weight. Exercise reduces the strain on your back. Following a regular strength-training regime can help you in reducing the risk of back injuries like strains and muscle spasms. Health experts at AMRI Hospitals recommend focusing on abdominal muscles to support your back.
- Keep a pillow under your knees while sleeping
Sleeping with a pillow under your knees is actually effective in relieving back pain. Elevating your legs slightly, the posture reduces the pressure on your spine while sleeping, explain experts at AMRI Hospitals, one of the best Orthopaedic hospitals in Kolkata.
- Eat right
A balanced diet helps you in maintaining a healthy, weight which ensures that no unnecessary pressure is put on the body. Apart from this, food products rich in calcium and vitamin D make your bones strong, which help in preventing osteoporosis (one of the most common causes of back pain in women). Thus, your daily diet should include food products like milk, yogurt, fatty fish, eggs, etc. You need to manage your stress levels and avoid unhealthy habits like smoking, which can also be a common cause of a persistent back ache.
- Wear comfortable footwear
Comfortable footwear reduces the strain exerted on your back while standing. Thus, it is recommended to wear low-heeled shoes to prevent back ache. Shoes having less than 1-inch heels are ideal for people having back ache.
- Sleep sideways
Sleeping sideways, or flat on your back, proves helpful in relieving back pain. You can keep a pillow under your lower abdomen in case you prefer sleeping on your stomach. Fitness experts at AMRI Hospitals recommend supportive mattress and pillow as well for your back and head.
- Maintain proper posture
Your posture plays a major role in protecting your spine and ensuring its proper functioning. Bad posture puts pressure on your back and can also change the shape of your spine, warn physicians at AMRI Hospitals. This happens to be a common issue among people having a desk job. Ensure that their chair has good lumber and is at the right height. Putting a pillow behind the back can also provide support to your back. You should also avoid rounding your shoulders, slumping, or bending sideways while standing.
We hope these easy-to-follow tips will help in relieving your back pain.