Back pain is a common complaint, 80% of people complain of it at some point in their lives. While the discomfort usually goes away, for some people it may last a long time, interfering with their daily routine and quality of life. Back pain can be caused by many factors, the most common of which are improper postureLeaning forward in a chair, especially when using a computer, places three to four times more stress on the spine than sitting upright.

Other reasons include overweightwhich affects the joints and spinal discs; obesitywhich changes the curvature of the spine; And lack or excess of speed.

We speak to Dr. Ashish Choudhary, Director and Head of the Department of Orthopedics and Joint Replacement, Aakash Healthcare, New Delhi, to gather some simple and effective tips to practice every day for a pain-free and healthy back.

strengthen your core muscles

Supporting your entire upper body puts a lot of stress on the lower back. Dr. Choudhary says it helps tone the muscles around your back which helps maintain the alignment of your spine and relieves stress on your lower back. “Our core muscles are rarely used in normal tasks; Therefore, they must be trained with special, targeted exercises. Spend a few minutes every day doing some basic core exercises,” he adds.

If you sit in the wrong posture, your lower spinal discs are under much greater load than if you were standing. “If you have to sit for long periods of time, remember to get up and move around occasionally,” says Dr. Chaudhary.

Tight muscles are a major cause of back problems. The expert says that if your back muscles are tight, they put extra pressure on your entire spine, including the joints. Practice stretching every day to improve the health of your spine.

Walking is a very safe and beneficial workout. Taking a brisk walk at work or outside can help you maintain a healthy weight and reduce pressure on your back.

lift properly

While lifting anything heavy, it is very easy to turn it in the wrong direction. “This may result in muscle cramps and discomfort. Engage your leg muscles instead of your back and use proper body mechanics when lifting heavy objects. If the object is too heavy for you to lift alone, get help,” says Dr Chaudhary.

Excess weight causes strain in your back. Dr. Chaudhary says that to cope with the extra weight, your spine can bend and put uneven pressure on it. Over time, this can cause your back to lose adequate support and lead to abnormal curvature of the spine.

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