Restrictions in Low Back pain

Back pain is a daily problem for many people. It can have various causes, such as injuries, aging of spine (spondylosis), or bad posture. Some of the things that we do every day can also make our back pain worse, especially if we don’t do them right or do them too much. Here are some of the things which you should avoid consciously to prevent back pain exacerbation.

1.      Sitting at a desk for too long without moving: This habit is commonly seen in those professionals who work in front of computer for long hours.  This can put a lot of stress on your spine and the discs between your vertebrae, causing stiffness, pain, and swelling. To prevent this, you should try to get up or walk around every hour.

2.      Bad Posture: Keep an approximately 90 degree angle between your back and legs and use a chair that supports your lower back and neck. You can also use a desk that lets you stand or a keyboard and mouse that are ergonomic to reduce pressure on your back.

3.      Carrying heavy bags: This can stress your back and neck both, especially if you carry the bags on one shoulder. To prevent this, you should try to balance the weight on both sides of your body. Use bags that have wheels or straps that go over both shoulders, and also avoid making the bags too heavy.

4.     Picking up heavy objects the wrong way or without help: This can hurt your muscles, discs, or bones, especially if you bend or twist your back while lifting. To prevent this, you should always use correct lifting methods, such as bending your knees, keeping your back straight, and holding the object close to your body. You should also avoid lifting objects that are too heavy for you and ask for help or use a cart if needed.

5.      Being inactive: Living a very sedentary life weakens your muscles and bones. This can also cause back pain by making your spine more prone to injury and pain. To prevent this, you should exercise regularly and do activities that make your back and core muscles stronger, such as planks, bridges, squats, and lunges. You should also do activities that make you more flexible and mobile, such as yoga, pilates, or stretching. You should avoid activities that put too much impact or stress on your joints, such as running, jumping, or basketball, and talk to your doctor before starting any new exercise program.

6.      Eating a unhealthy diet:  This causes inflammation or obesity. This can also cause back pain by increasing your body weight and putting an extra load on your spine. To prevent this, you should eat a healthy diet that has anti-inflammatory foods, such as fruits, vegetables, nuts, seeds, fish, and olive oil, and avoid foods that cause inflammation, such as processed foods, sugar, alcohol, and red meat. You should also keep a healthy weight and normal range BMI and avoid eating too much or too little.

7.      Smoking: Smoking lowers blood flow and oxygen supply to the spine. This can also cause back pain by slowing down the healing process and raising the chance of damage or even infection in your spine. To prevent this, you should stop smoking or cut down on your smoking habits and get professional help if needed.

These are some of the usual things that you should avoid. This will not only help in prevention of back pain but also it prevents the exacerbation of ongoing back pain problem.   However, if you already have back pain or a spine issue for quite some time, you should always see a doctor and follow his advice and should not opt for self-treatment.

You can always contact Dr Chinmoy Roy at Rajarhat Pain Clinic at Newtown, Kolkata