13 Tips for Healthy Back

Today, I am going to share some important tips related to the Healthy Back. 
By following this tips you can control the Back Pain.

1) Standing

Keeping one foot forward of the other, with knees slightly bent, takes the pressure off your low back.

2) Sitting

Sitting with your knees slightly higher than your hips provides good low back support.

3) Reaching

Stand on a stool to reach things that are above your shoulder level.

4) Moving Heavy Items

Pushing is easier on your back than pulling. Use your arms and legs to start the push. If you must lift a heavy item, get someone to help you.

5) Lifting

Kneel down on one knee with the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.

6) Carrying

Two small objects (one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body.

7) Sleeping

Sleeping on your back puts 55 lbs. of pressure on your back. Putting a couple of pillows under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.

The amount of rest you get is important, and so is the position you get it in. 

“Sleeping in a bad position or on a mattress without support can cause back pain.

Some more points:   

1. Back sleepers should put pillows under their knees.
2. Side sleepers should place pillows between their knees to keep their spine in a neutral position.
3. Stomach sleeping causes the neck and head to twist and can put undue stress on the back

8) Weight Control

Additional weight puts a strain on your back. Keep within 10 lbs. of your ideal weight for a healthier back.

9) Stop Smoking

Smokers are more prone to back pain than nonsmokers because nicotine restricts the flow of blood to the discs that cushion your vertebrae.

Lighting up doesn't just damage your lungs; it can also hurt your back.

A study recently published in the American Journal of Medicine found that current and former smokers are more likely to have back pain when compared with people who have never smoked. 

“Nicotine causes the small blood vessels to constrict and decreases the delivery of blood to the soft tissue,”

“I tell all my patients that quitting smoking could help alleviate their back pain.”

10) Avoid high heels

They can shift your centre of gravity and strain your lower back. Stick to a one-inch heel. If you have to go higher, bring along a pair of low-heeled shoes and slip into them if you become uncomfortable.

11) Minor Back Pain

Treat minor back pain with anti-inflammatory  and gentle stretching, followed by an ice pack.

12) Strengthen Your Core

Most people with chronic back pain would benefit from stronger abdominal muscles.

“The torso is a combination of many muscle groups working together,” Frank B. Wyatt, EdD, professor of exercise physiology at Missouri Western State University, tells WebMD in an email. “If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.”

13) Use Relaxation Techniques

Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back.

“If you can induce a relaxation response, it will help reduce the perceived pain level,"

Thank You
Abhishek Bendre