Back pain is one of the major problems of orthopedic problems of urban people. The pain with working from home has increased after lockdown. Back pain is mainly due to poor posture. Back pain can be estimated from your sitting position. Pain increases over time and reaches neck and head. The risk of back pain also increases with lack of certain nutritional elements, stress and sedentary lifestyle.
Tips to fight back pain
Keep head, shoulders and waist in a straight line. Avoid leaning forward. Correct seating position will help in reducing your pain. With the effort of three weeks, the posture itself can be controlled by itself.
Back pain mainly arises from sitting more. Therefore, it is important to take frequent breaks. Back pain patients often complain of sitting at the computer for 8-10 hours every day. Ideally, a break of 30 seconds to one minute can be taken after every 45 minutes to an hour. Some people get so involved in work that they do not remember even taking a minor break. Therefore, it is better to set reminders in mobile as the main strategy. So that it can be reminiscent of taking a break every hour.
Light exercise should also be done during a short break. The focus of the exercise should be on the neck, shoulders and back. Stretch the body by lying on both sides of your abdomen and slanting it. Remember, your head should not stick to the bed or post. To remove spinal stretch, sit on a chair and move the neck backwards. Then return to the front. Repeat the exercise several times like this. In addition, a physiotherapist can tell you how to exercise appropriately.
To combat back pain, it is important to keep yourself rehydrated because dehydration causes muscle stretch and neck stiffness including back. However, the amount of water consumed daily depends on many factors. Still, you can drink 3 liters of water a day.
Good sleep can do wonders in reducing back pain. On the other hand, poor sleeping posture often induces pain. Along with your sleep, bed also plays a role in neck and back pain. Therefore, you should sleep on a solid mattress and in a position where your spine can remain straight. It is also very important to have a good pillow. The pillow keeps your neck in neutral position. The best position of gold is gold on the left side or straight. Whereas, the habit of sleeping on the stomach usually increases back pain.
If you have been experiencing back pain for a long time, you should visit a physiotherapist. After proper inspection, the physiotherapist will choose spinal mobilization, release of soft tissue, and machine-based treatment. Apart from this, we will also give information about proper exercise. With his help, you will be guided to the postable improvement For a long time, his suggestion will prove to be the most important treatment strategy.