The backbone, or spinal column, is a complicated combination of bones, nerves, discs, muscles, and ligaments. It is crucial to keep it healthy, and it is rather simple to do so.
Dr. Mukesh Dhande, the top Spine Surgeon in Nashik, offers some fundamental guidelines for keeping the back healthy and active. These are, in my opinion, pretty useful in the current situation, where our lifestyle is being altered as a result of the ongoing pandemic's consequences.
Exercise regularly: According to a Spine Surgeon in Nashik, regular exercise improves general health and lowers the risk of back discomfort. Regular stretching, strengthening, and aerobic conditioning exercises, such as swimming, yoga, lightweights, and walking, are required to keep the spine healthy. Back muscles that are not exercised might become weak and unconditioned, resulting in back pain and injury. Exercises that are done correctly can help you stay healthy, strong, stress-free, and pain-free.
Do not smoke: Smokers are more likely than nonsmokers to experience back pain. Smoking lowers blood flow to the discs, inhibits calcium absorption, and slows the development of new bones. Smoking can cause chronic pain by delaying the recovery of small tissue lesions.
Healthy body weight: Extra weight, especially in the midsection or belly, causes the center of gravity to shift forward, putting more strain on the back muscles. It's best to stay between 5-6 kilograms of your ideal body weight.
Keep core muscles strong: Weak “core” (back and abdominal) muscles are unable to effectively support the spine, resulting in pain and damage. Yoga and Pilates are two popular activities for strengthening back and abdominal muscles. However, before beginning any strenuous strengthening workouts, you should speak with a Spine Surgeon in Nashik.
Use proper body mechanics while lifting, bending, and stretching: Always lift or move something large safely whenever possible. To divide the load, get some help. Rather than lifting a heavy object, try pushing it. Keep the object close to your body and keep your back straight and your head up to prevent lower back tension. Do not lean over to lift.
Check and keep changing posture frequently while using your laptop, smartphone, or tablet: Injuring our backs has never been easier thanks to technology! All-day and night, hunching over tablets, cellphones, and laptops causes excruciating neck and back strain. We can really add stress to our lives by being "connected" 24 hours a day. Limiting your screen time will help you relax. Use them in a neutral stance with the screen at eye level whenever possible. Back and neck injuries can be reduced by stretching in between tasks.
Reduce stress: There is a definite link between stress and back pain, according to experts. It's critical to reduce stress as much as possible, even if it necessitates seeing a therapist, adopting relaxation techniques, or increasing your exercise routine! We can assist prevent back pain from arising in the first place by effectively managing stress.
Moderation! Reduce the amount of time you spend doing strenuous "weekend warrior" sports or housekeeping. A daily stretching, strengthening, and aerobic conditioning routine is preferable to a single bout of hard exercise for the back.
“Take calcium, vitamin D, and weight-bearing activities to maintain healthy, strong bones.”