Tips to Protect your Back.
Back pain is one of the most common symptoms presented in younger age group especially in UAE.
Up to 80% of adults experience back pain at some time in their lives.
Back pain is worldwide the most common cause of disability in persons younger than 40.
Common factors causing back pain:
Symptoms could occur after lifting heavy items or other physical exercise or due to sedentary life style(improper posture). However, it can also occur without any contributing factors, out of the blue.
Here are some useful tips that can go a long way in protecting and stabilizing your lower back.
- Strengthen your core muscles daily
Strong and supportive muscles throughout the trunk of your body are essential to support your spine. Core-building exercises include:
Low-impact cardiovascular exercise, such as normal or brisk walking, which helps increase blood flow to the spine and stretch your muscles. An adequate flow of blood supplies healing nutrients and hydration to the structures in your lower back.
Water therapy(swimming), which provides a greater range of motion due to the buoyancy of water. Water also provides resistance by means of gentle friction, allowing the strengthening and conditioning of an injured muscle. Water therapy is optimal for people who have chronic back pain and find it too painful to exercise without the supportive effect of water.
If exercise seems difficult or impossible to you, make small goals to slowly get yourself moving, such as going up and down your stairs 3 times in a row or walking in a park with a friend.
Consider engaging a physical therapist or other qualified health practitioners to help you get started and provide correct guidance on how to safely exercise.
Invest in an ergonomic office chair
Slouching forward while working at a desk places excessive pressure on the discs in your lower back and can cause problems, such as disc degeneration to occur or further deteriorate. Support the natural curve in your lower spine by:
Using an ergonomic chair that helps you align and support your back and thighs correctly.
Placing a small rolled-up towel in the lower side of your back for additional support
Using a standup desk, if possible for at least part of the day.
It is helpful to set a timer for every 30 minutes to an hour on your phone to remind yourself to check your posture, walk for a few minutes, and stretch your lower back and leg muscles.
So let us work together, to strengthen your back.
