(Image source from: Canva.com)
Chronic back pain is a widespread issue impacting millions of people around the world. In India, almost half of the population struggles with discomfort in the lower back. The situation is exacerbated by modern digital lifestyles, which promote sedentary behaviors and extended periods of sitting. However, there’s encouraging news—managing and preventing back pain can be straightforward by incorporating practical, technology-based strategies into your daily routine. Dr. Naveen Palla, MBBS, MS (Ortho), Senior Consultant Orthopaedician at Apollo Hospitals in Visakhapatnam, outlines five straightforward habits you can adopt to effectively tackle and prevent back pain.
One of the primary contributors to back pain is poor posture, particularly from prolonged sitting. Technological innovations, including wearable posture correction devices, can alert you to maintain good posture, gently nudging you upright when you begin to slouch. Implementing these small, technology-assisted changes can significantly enhance the health of your spine throughout the day.
Maintaining a strong core provides vital support for your spine and alleviates stress on it. Engaging in brief yet efficient exercises, such as planks, bridges, and sit-ups for just 10 minutes daily, can bolster core strength without necessitating extensive gym sessions. Fitness applications and online programs facilitate consistency, allowing these exercises to seamlessly fit into your everyday life.
Carrying excess weight, particularly around the midsection, places additional strain on your spine. Adopting a flexitarian diet, which emphasizes plant-based foods and limits meat consumption, can aid in weight control and decrease inflammation. This eating style promotes not only spinal health but also overall wellness in a sustainable manner.
Improper lifting techniques frequently result in back injuries. Utilizing modern ergonomic equipment, such as smart lifting assistants, can help you lift appropriately and prevent undue strain. These tools gauge the weight you’re hoisting and offer guidance on the correct lifting methods, ensuring a safer and more effective approach.
Integrating regular stretching into your daily activities is crucial. Set reminders through apps or alarms to prompt you to take breaks every 30 to 60 minutes and to lead you through stretches that are beneficial for your spine. These brief one to two-minute pauses can alleviate muscle tension and enhance flexibility, helping to ward off stiffness and back pain.
