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Regular exercises targeting core strength, like planks and bridges, can alleviate and prevent back pain.
Stretching regularly improves flexibility.
Back pain is a growing concern affecting millions worldwide across all age groups. It often results from lifestyle factors like prolonged sitting, excessive screen time, and lack of physical activity. Poor posture, stress, and improper lifting techniques also contribute significantly. Adopting preventive measures can help maintain a healthy, active lifestyle and overall well-being.
Tips to Prevent and Manage Back Pain:
Strengthen Core Muscles:
The core supports the body’s weight and stabilises the spine. Regular exercises targeting core strength, like planks and bridges, can alleviate and prevent back pain.
Daily Stretching:
Tight muscles often cause discomfort. Stretching regularly improves flexibility, eases tension, and reduces the likelihood of back pain.
Maintain Proper Posture:
Slouching or sitting for long periods puts strain on the back. Sit upright with proper support, and take breaks to stand or walk to relieve pressure.
Walking:
Fast-paced walking helps maintain a healthy weight and reduces back strain. It also improves blood flow and strengthens back muscles.
Correct Lifting Techniques:
Avoid bending your back when lifting heavy objects. Instead, bend your knees and use your legs to lift, minimizing strain on the spine.
Proper Sleep Position:
Sleeping positions impact spinal health. Use a pillow under your knees when lying on your back or between your knees if sleeping on your side to reduce spinal pressure.
Maintain a Healthy Weight:
Excess weight increases spinal stress. Manage your weight through a balanced diet and regular exercise to protect your back.
Quit Smoking:
Smoking reduces blood flow and impairs spinal nutrition, accelerating disc and bone deterioration. Quitting smoking promotes overall health, including spinal health.
By incorporating these habits into your routine, you can protect your back and prevent discomfort. If the pain persists, consult a healthcare specialist for proper evaluation and treatment.
