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5 Daily Habits To Prevent Back Pain

By Expert Author: Dr Sejal Thakkar

Many individuals suffer from back pains at least once in their lifetime. However, if this back and neck pain occurs frequently then one can take certain steps to manage it. in this article we give you the daily habits you can undertake to prevent back pain from occurring on a regular basis.

1. Exercise

The best way to maintain your back and ensure that you do not suffer from lower back pain is to exercise regularly. This is an ideal way to maintain your flexibility and keep your muscles supple. One should exercise at least for 30 minutes in a day to maintain the body. Certain exercises will help strengthen the back and abdominal muscles which will help reduce back and neck pain in the long run.

2. Rest

Your body needs adequate rest now and then. Ensure that when your work for long periods, you also take periods of rest in between. If you push your body especially, your lower half of the body to do continuous work, you will over strain it, causing to have lower back pain on a regular basis. Thus ensure you take at least a minimum of 15 minutes rest between any strenuous work you do.

3. Hot and cold therapy

If you have lower back pain or back and neck pain, one can take up the hot and cold therapy, where a hot pad and a cold pad can be placed on the affected area alternately. This reduces the pain as well as the pressure to that area. It allows a proper blood flow to that area allowing the affected area to be healed properly. This is an ideal and simplistic process that be undertaken anywhere. Care should be taken that when you are placing the hot or cold pad, that you do not place it on the direct skin as it may cause the skin to burn or get frostbite, thus hampering the processing of healing.

4. Maintain a good posture

Always maintain a good posture, especially when you are sleeping. Never allow your back to curve abnormally when you sleep at night. If you have a back or neck pain, always sleep without a pillow so that the alignment of your body is in a single file. When you are sitting, ensure that you spine is in a straight line and not hunched or curve. This will cause a lower back pain to occur and put pressure on your back and neck, causing it to pain. Also when you are lifting objects from the ground, do not lift it by bending over, but by sitting down and lifting it.

5. Adjust your weight

If you are overweight, reduce the weight to reduce pressure on your lower half of the body. Normally, your neck and back are the first parts of the body that is affected by the extra weight on the body, causing back and neck pain.

Author Bio:
Dr.Sejal Thakkar, A Spine Consultant at Qi Spine Clinic, She is driven by the goal of achieving excellence in clinical practice by constantly updating her knowledge and has a special interest in movement analysis and done several workshops on Kinetic Control-Movement solutions, lower back pain treatment and back & neck pain solutions.

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