Tolerating the back pain for long, only because it is tolerable, is not the right thing as the moment it will cross the limit of toleration, it will take a turn for the worst. So, as soon as you start suffering from back pain start taking the measures mentioned in this article and if it does not help then consult a doctor immediately.
Here is what you should do to prevent back pain,
Take sufficient rest
One of the common reasons of back pain is insufficient rest. Staying erect on your spine for a long time or too much of physical work can be one of the common reasons for a back ache that seems to linger. In such cases, the best remedy is to take sufficient rest. You can also use a pain killer ointment along with hot and cold compress to ease the pain and check out if it returns the next day even if you do not opt for physical hard work. Resting along with hot and cold compression will relax the muscles of the back and can be an effective remedy to treat back pain quickly.
Check out your weight
Do you know it is mostly the overweight people with a pot belly who suffer from backache? Heavy weight naturally makes it difficult for your bones to carry the weight. A pot belly also leads to a poor posture which adds to the back ache. If you have recently put on a few kilos and you have started to experience back ache, to get rid of it all you need to do is to lose the extra weight. One of the best preventions for back ache is to maintain a healthy body weight.
Get the right posture
The right posture is very important for a physically fit body. In most of the cases, a wrong posture is the primary reason to blame for a back pain. So, make sure you are following the right posture, when you are sitting, walking or even sleeping. Sleeping with a huge pillow under your legs can disrupt the balance of your body and might work as a cause of back pain. So, for preventing back pain and also to reduce back pain, make sure that you are maintaining the proper posture. Also, do not frequently bend from your waist, unless you are exercising, instead bend from your knees to pick something from the floor.
Keep an eye for your daily physical movement
While a lot of physical work can be a reason of back pain, not moving at all or less than required is often the other reason for back ache and it is becoming very common amongst the busy executives of today. People are so busy in the office, that they hardly get the chance or the energy to move around. Spending the whole day sitting on the same chair without breaks is sure to cause back pain sooner or later. So, if you want to prevent back pain, make it a point to take frequent breaks from the chair, stroll around, do some stretching exercises mentioned below and you will effectively reduce the chance of getting back ache.
Strengthen your core muscles
Another effective way to prevent back pain is to strengthen your core muscles which you can do by undertaking a proper exercise regimen. Proper cardiovascular exercises coupled with free hands and light weight training can be effective to strengthen your core muscles and to prevent back pain. However, if you already have back pain, do not start with the exercises. You should start exercising only as a preventive measure or when the pain has fully subsided, because exercising with an existing pain on the back will only exaggerate it.
Do stretching exercises
Simple stretching exercises can be very helpful for all the professionals to prevent back pain. Take a break after every 1-2 hours of sitting on the chair and perform the following stretching exercises for 5 minutes before getting back to work.
Back stretching
Stand up from your chair and stand straight on your feet with your legs hip-width apart, stretch your arms to the back of your head and hold them together by interlocking the fingers. Now bend from your waist to the back till it is comfortable for you and hold the maximum position for a few moments before getting back to the starting position. Repeat for one more time before doing the next stretching.
Side stretching
Stand straight on your feet with your hands stretched at the top of your head and interlocked together. Now bend sideward and front ward, hold the position for few moments and get back to the starting position. Repeat for the other side. Once you have completed one set do another repetition.
Do yoga asanas
Yoga Asanas involve very scientific ways of stretching the body and performing yoga asanas regularly can be the key to prevent and also to get rid of back pain, no matter the lifestyle you lead. Yoga Asanas that can be most effective for preventing back pain include,
Bhujangasana or the cobra pose
This asana stretches your back muscles and can be a great way to get relief from back pain. Lie on the floor on your stomach with your legs joined and stretched. Place the palms of your hands beside your shoulder and push your torso upwards and backwards from your waist to reach the cobra pose. Hold it for 30 seconds and then relax. Repeat for three times with intermediate breaks.
Setubandhasana
Setubandhasana or the bridge pose is another effective yogasana to prevent back pain as it stretches the back muscles effectively. Lie on your back on the yoga mat, bend your legs from the knees and bring them closer to your hips, placing them strongly on the floor. Now push your upper body upwards keeping your head on the ground. Try to hold the ankles of your legs with your hands. Hold this posture for 30 seconds at least and then slowly get back to the starting position.
Adho mukha savasana
For doing Adho mukha savasana or downward facing dog pose, lie on the floor on your stomach and then place your hands on the floor beside your shoulders. Place your feet strongly on the floor and then start walking backwards with your hands to reach the pose. At the final position your legs and hands should be fully stretched. Hold for 30 seconds, relax and repeat.
Apart from the above three asanas, Salabhasana, Ushtrasana, Ardha Matsyasana and Utthito trikonasana can also be very helpful for preventing back pain.
