It’s the sadden reality of today’s world that we all are too much busy and spending most of the time on phone, laptop and television. If you’re one of them and your days switching between bending over a laptop and swiping on a phone, you’re likely to end your day with a dull body, back, eyes and headache. This posture can cause the spine to compress prematurely, resulting in chronic pain and damage internally.
A sedentary lifestyle results stiffness, weakness of joints, and create different type of pain eq.osteoporosis, Rheumatoid arthritis, gout etc. Long time standing in the same posture and lack of awareness about posture transition that is how to move from sitting to standing, from lying to sitting up, can put undue stress on the spine. I also suggest that slouching on the couch, sleeping on an unsupportive mattress, carrying heavy bags and bending on desk can be very stressing for the back. While incorrect posture and sedentary lifestyle are primary causes of Back-pain, but other causes smoking and alcohol also add their bit in putting excessive pressure on the spine. Smokers are known to suffer from accelerated degeneration of intervertebral disc resulting in back pain. Alcoholism leads to osteoporosis which makes the bones brittle due to dryness and likely to fracture easily. When it comes specially to spine, “Prevention is always better than cure”. Because many of people suffered disability due to spine problems who does not care in their prognosis and it may leads to chronic injury to the spine and end up with disability. Please note the down listed advice to care your back and start asanas which will help you to prevent from suffering.
1. Exercises and Asans: Weight does impact the spine, but more than weight it is the inactive lifestyle which leads to a weak spine. If a person is overweight but has good muscular strength, then he or she is less likely to get spinal problems. The spine remains erect because of a fine balance between the muscles in front that is abdominal muscles and muscles in the back which are extensor spine muscles, that plays a important role in keeping the spine healthy. Everyone should do exercises, asanas, yoga, walk etc everyday suits to their lifestyle.
2. Right Posture: Most of the people using wrong posture, until they get affected by backpain or muscle pains. Modern technology made our life extreme comfort that 60-70% of the people suffering from a neck-pain and spine pain. Everyone should use right posture while standing, sitting and walking. A right posture means you are sitting on a chair with a backrest that is at 100-110 degrees with your buttock touching the backrest and your spine fully supported on the back. Make sure your legs reach the ground, If not, then you can use a foot rest to alleviate pressure. You must keep neck straight during while watching phone-laptop and tv. If you have to bend down to pull up something from the ground one should do it after bending the hips and knees. If you have to lift something heavy, follow the simple principles of physics: try to keep the weight close to the body rather than away from it to reduce the stress on the spine. Simple and easy to keep your spine healthy.
3. Use oils before doing exercises: Many spine injuries have their roots in improper exercise routines. Without sufficient warm up the body, the muscles stay in a contracted state due to dryness, and working out a muscle in state of contraction is calling for an injury or spasm. If you use warm oils before doing any workout, your muscles become more elastic and flexible, which will help to prevent injuries and spasm.
4. Proper Rest: Rest is a most important part of our life. Same like vehicles, when we drive so long distances it needs rest otherwise they are getting mechanical issues, so it’s same rule with the body as well. Body is a human machine. To avoid injuries while working out, make sure the weight and balance of the equipment are right according to your spine strength. Must do work out regularly and moderately. If you have an injury in the muscles, tendons or bone, make sure you do rest enough before resuming to routine work.
5. Proper and right Sleep during night: While it is a fact that nobody knows how one sleep, once they have slept, but everyone should be lie straight on the bed so that your spine is in normal anatomical posture and relaxed. Though mattresses matter a lot, he refrains from recommending any particular type. People have different preferences and the most important aspect is getting a good night’s sleep rather than no sleep on the best and most expensive or ergonomic mattress. The basic rule is, it should be firm, not too hard or too soft or sagging. So, your spine could stay in normal anatomical posture.
