You can prevent back pain with these 5 tips from a physiotherapist
| Apr 25, 2018, 10:53 IST
Back pain is the most common medical condition and even neck pain due to exertion and our posture while working on the laptop. Little factors such as poor postural habits over time can lead to these painful conditions. That pain medication you're swallowing isn't the final answer and definitely not a long-term solution. A physiotherapist can help you though. All you need to do is adopt the correct posture during ADL (Activities of Daily Living). Physical activity also plays a vital role in whole-body wellness but adopting Correct Form during activities of daily living and exercise is the key.
Travel without putting uneven stress on your back
A bad static posture slows down the circulation which in turn reduces the amount of oxygen and nutrition coming to the muscles. This gives a chance for early degenerative changes in the spine. A bad posture while sitting, standing or working on a laptop puts uneven pressure on the spine, giving rise to numerous muscular imbalances and a whole lot of postural faults.
Take regular breaks if your job demands sitting the whole day
A study published in the American Journal of Epidemiology found that men and women who sat for more than six hours a day died earlier than their counterparts who limited sitting time to 3 hours a day or less. Taking regular breaks and changing posture often increases circulation in the muscles and vital organs and gets new blood and oxygen moving to that area, keeping it nourished.
Use proper pillow size to avoid strain on the spine
The right pillow is one which supports you right from the shoulders to the head and the neck and does not tilt or rotate when sleeping on the sides. The height of the pillow should be such that the neck should always be in line with the entire spine.
Never use a cervical collar or back brace for your pain which is not due to injury or fracture
Always consult a doctor or a physiotherapist before using such kinds of supportive aids as long-term use of these braces is detrimental, making your muscles weak and joints stiff, reducing the mobility of your joints. Get yourself examined in detail and find out whether it is necessary for you or not. We all are into a habit of protecting or guarding the part which is injured. Some people use the cervical collar or a back belt on a self-prescribed basis for many days or weeks if they suffer from a neck or a back pain.
Travel without putting uneven stress on your back
A bad static posture slows down the circulation which in turn reduces the amount of oxygen and nutrition coming to the muscles. This gives a chance for early degenerative changes in the spine. A bad posture while sitting, standing or working on a laptop puts uneven pressure on the spine, giving rise to numerous muscular imbalances and a whole lot of postural faults.
Take regular breaks if your job demands sitting the whole day
A study published in the American Journal of Epidemiology found that men and women who sat for more than six hours a day died earlier than their counterparts who limited sitting time to 3 hours a day or less. Taking regular breaks and changing posture often increases circulation in the muscles and vital organs and gets new blood and oxygen moving to that area, keeping it nourished.
Use proper pillow size to avoid strain on the spine
The right pillow is one which supports you right from the shoulders to the head and the neck and does not tilt or rotate when sleeping on the sides. The height of the pillow should be such that the neck should always be in line with the entire spine.
Never use a cervical collar or back brace for your pain which is not due to injury or fracture
Always consult a doctor or a physiotherapist before using such kinds of supportive aids as long-term use of these braces is detrimental, making your muscles weak and joints stiff, reducing the mobility of your joints. Get yourself examined in detail and find out whether it is necessary for you or not. We all are into a habit of protecting or guarding the part which is injured. Some people use the cervical collar or a back belt on a self-prescribed basis for many days or weeks if they suffer from a neck or a back pain.