As per stats, there are many people who carry out the back pain every day. While living the pain daily life, it may prevent you from enjoying the social life and ability to achieve your daily tasks.
We will explain few simple tips and stretches which can help you to take care of your spine. These tips will surely help you to lower the chances of back pain later.
1. Stretching Exercise
Getting out some time to focus on the flexible body and that can only be achieved by different stretch exercise. There are many kinds of stretches that can help you to keep your body flexible and healthy. You may follow these simple stretches step, to keep your spine healthy:
i. Stand with your feet hip distance apart and your knees slightly bent.
ii. Interlock your fingers behind your back (as per your comfort, no matter if your fingers don’t touch, you may still keep it practicing while holding them on to a dish towel.). Now, simply breathe-in and straighten your arms to expand your chest.
iii. Exhale and bend at your waist, letting your hands stretch towards your head. Hold for 10 seconds or 5 deep breaths.
2. Getting A Good Massage
Many of us don’t know the actual benefits of massage as it really helps to keep your spine healthy as well as general stress. Getting a good massage increases the endorphins (a natural painkiller of the body) in your bloodstream and resultant it cuts down your pain medications.
Massage also encourages the blood circulation that brings restorative nutrients to the affected area and speeds up the healing.
3. Stay Hydrated
As per studies, dehydration may lead to many problems in the body including your joints and spine. Spinal discs are vulnerable due to dehydration and may begin to lose height. Hence spinal discs begin to shrink and you become predictable to painful spinal disc. Herniated Disc, also called a slipped or ruptured disc. A herniated disc occurs when your spinal disks lose some of their water content.
According to an Orthopaedic Surgeon, Herniated disks most common causes are, sometimes, using your back muscles instead of your leg and thigh muscles to lift large, heavy objects can lead to a herniated disk, as can twisting and turning while lifting objects. The most common signs and symptoms of herniated disks are arm or leg pain, numbness or tingling, and weakness.
4. Get a Healthy Sleep
Getting a healthy sleep is an integral part of your overall health. Your body & muscles need a good night’s sleep to repair the muscles and skin itself. As per Orthopaedic Surgeons, it is highly recommended to sleep on your side and on your stomach. Your spine feels high when you sleep on your stomach while sleeping on your side helping to avoid sleep apnea symptoms and diminishes upper airway collapse and gives you an improved night’s rest.
Using a good quality mattress and pillow also helps you to maintain the alignment of your neck.
5. Maintain Healthy Weight
It is advised to maintain a healthy weight to living an active, healthy, and energetic life. People with overweight and obese have an increased risk for spinal pain, joint pain, and muscle strain.
Especially, people with overweight are most likely to experience lower back or spinal problem than people with healthy weight level. People with overweight around their belly pulls the pelvis forward, strains the low back and create the low back pain.
You can maintain your healthy weight by doing exercise and a healthy diet plan.