Most of the times, we are habituated to taking our body parts for granted, and this attitude plays a pivotal role in developing aches and pains in the body. One of these parts is our back. It is easy for us to take our back muscles for granted for how much we use them in our everyday life. From carrying things up a flight of stairs to squatting down for picking up objects, we use the backsides to carry out the most complex and simplest tasks.
Today, lots of people commonly suffer from back pain, spine troubles, sciatica, and others. Dealing with this pain in the routine life becomes difficult, when you have a load of major tasks beforehand.
According to NIH, "Each year, up to one-quarter of U.S. adults experience low-back pain. Most people have significant back pain at least once in their lives; often, the cause is unknown. Back pain varies widely. For many people, it lasts only a few weeks, no matter what treatment is used. But for others, the pain can become chronic and even debilitating. Low-back pain is a challenging condition to diagnose, treat, and study."
An effective way to deal with your back pain is to strengthen its muscles. Moreover, you can consider taking certain precautions and measures to relieve the pain.
Let us take a look at some of these notable tips that can guide in strengthening back muscles.
Posture, Posture, Posture!
A majority of the aches develop from a poor posture. Yes, you read that right. Most of us do not pay attention to how we sit, stand, or sleep. Even when we do certain tasks like lifting objects or carrying things, we are unaware of our posture.
It is critical to maintaining a correct posture to avoid having aches in the body, apart from protecting your back. For example, whether you are lifting an object or squatting down to perform a task, make sure you keep your back upright. Even your sleeping position can hinder your back muscles and spine. Moreover, if you are working on a desktop, then make sure you do not slouch or lean on the desk. It may feel relieving for a moment, but it damages the nerves of your back.
Strengthen Your Core
Strong core muscles play a vital role in providing excellent support to the back and avoiding aches & injuries. Doing low-impact cardiovascular exercises can help increase the blow flow to the spine. As a result, the structures of your back get healing nutrients and hydration. Low-intensity workouts can include walking, swimming, jogging, and more.
If you find it difficult to exercise, then you can take up small goals like climbing the stairs to-and-fro 3 times in a row, walking with a friend or even sitting on an exercise ball for 10 minutes. All these can contribute to easing the pain and strengthening the muscles.
Deep Belly Breathing
Deep belly breathing can improve your posture. Place your on your hands on the abdominal area and feel the belly move while you inhale and exhale. Do this simple exercise frequently in a day, and you will observe the improvement in your posture. It also contributes to the overall spine health. Deep breathing allows the spinal nerves to move within the spinal channels. As a result, it reduces the pain and offers ease.
Simple Targeted Exercises
Just take out 10 minutes from your busy schedules and do some simple, yet effective exercises. They can highly benefit you in mitigating the pain. For example, you can do some neck stretching that involves bending, side-to-side, up-and-down, and ear-to-shoulder. These exercises are responsible for dramatically improving your cervical spine. You can use light weights for doing some low-impact workouts. Moreover, you can also indulge yourself in doing some yoga poses like downward dog. It opens up the chest and stretches the spine, and can also improve spinal health.
Consult A Physical Therapist
If you are in severe pain for a long time, then you should seek physical therapy. It has proved to be the best medicine for relieving aches without any side effects. Physical therapists thoroughly examine your trouble and find its root. They closely work with you to design the most suitable treatment plan that helps you achieve your goals.
According to Border Therapy Services, "Manual physical therapy including spinal mobilizations and or manipulations may be incorporated. Physical therapists typically recommend 20 minutes of dynamic lumbar stabilization exercises per day. Core muscle strengthening is also important in the treatment of back pain. Low-impact aerobics are also important and include water therapy, biking, and walking."
Pay Attention To What You Eat
What you eat may also affect your spine health. You can indulge in having a healthy diet that consists of lean proteins, healthy fats and lots of fresh fruits and vegetables. These eatable highly support your spine muscles, and also help in strengthening them. Moreover, you can also include multivitamin along with a B-complex and Omega-3s in your diet. These supplements have remarkably shown to reduce the pain in the nerves of the spine.
Take Benefit Of Natural Vitamin D
Sunlight plays a vital role in having good health. It provides Vitamin D, which is essential for bone health. Try to spend 10-20 minutes in the morning sunlight. It will not only freshen up your body but will also wake you up completely.
Pay Attention To Your Sleep
Insufficient sleep or improper sleeping position can affect your back adversely. The ideal sleep you should get is between six to eight hours. Moreover, make sure you do not put much pressure on your spine while sleeping. Sleeping on your side can prove to be the best position. Also, pay attention to the kind of mattress you use on your bed.
Taking proper care of your back is of utmost importance to avoid aches and injuries. However, if you find that the exercises or precautions do not ease your pain, then do consult an expert right away.
Published by Rozy Andrew