5 ways to prevent back pain – mahrgan

Most of us suffer from back pain—from tingling to pain to something more serious. Daily behaviors, such as sitting for long periods of time, lifting heavy objects incorrectly, or overuse during exercise, are usually to blame.

This is why back pain occurs, how to treat it at home, and when to see a doctor.

Common causes of back pain

Back pain may be caused by nerve or muscle related problems. Some of these include:

  • Muscle strain. Bending awkwardly or lifting heavy objects can cause tension, strain, or injury. This includes muscle or ligament strains, muscle tension, injuries, fractures and falls.

  • A swollen or cracked disc. The vertebrae in the spine are cushioned by intervertebral discs. If these discs rupture or bulge, they will put pressure on the nerves of the spine and cause back pain.

  • Sciatica. When the herniated disc presses on the nerves, it can cause severe, shooting pain that travels down the back, buttocks (usually on one side), and the back of the legs.

  • Abnormal curvature of the spine. A common type of spine curvature is scoliosis, where the spine is bent to one side.

  • Osteoarthritis. Arthritis reduces the flexibility of the spine, including the ability to stretch the back. It also causes stiffness, pain, and swelling of the entire skeletal system.

  • Nervous nerves It usually occurs when surrounding tissues compress the spinal nerves. This can cause pain, numbness and tingling.

5 ways to prevent back pain

  1. Improve your posture. When standing or walking, keep your head in line with your body. Keep your core muscles and abdominal muscles involved, keep your feet shoulder-width apart, and don’t lock your knees. Distribute your weight evenly on the soles of your feet. When sitting, adjust the height of the chair so that your feet are flat on the floor. Don’t sit for a long time. Walk around every half an hour and change posture regularly.

  2. Quit smoking. Nicotine restricts blood flow to the intervertebral discs, making smokers more prone to back pain. Smoking also reduces the amount of oxygen in the blood, which is essential for healthy muscles and tendons.

  3. Learn to lift weights correctly. Lifting heavy objects or improper lifting can cause back pain, so be careful when lifting and carrying objects. If you must carry a heavy object, ask someone to help you lift it. When carrying things alone, reduce the weight of the shoulders and upper back by shifting the center of gravity from shoulder to shoulder. Use wheeled carts or bags to transport heavy items such as groceries and boxes.

  4. Move. Strength training, especially core exercises such as planks, can reduce the risk of back-related injuries (such as sprains and strains). Pilates, swimming and stretching are good options for strengthening the spine.

  5. Pay attention to your weight. Carrying too much weight will strain your back. In addition to regular exercise for 30 minutes a day, you should also pay attention to a balanced diet to maintain a healthy weight. Talk to your doctor for guidance.

Home remedies for back pain

Sometimes, relieving back pain is as simple as doing some gentle stretching exercises. Try these home remedies to relieve pain:

  • Take a hot bath to relieve muscle pain, or swim in a warm swimming pool to stretch and soothe the muscles.

  • Use hot patches or a warm damp cloth to treat painful or stiff muscles.

  • Use an ice pack or a bag of frozen vegetables on the sprained or injured area.

  • Use over-the-counter creams and anti-inflammatory drugs to relieve pain and inflammation.

  • Do some light stretching exercises, such as yoga.

When to see the doctor

Back pain is usually relieved in time with rest and treatment, but if you continue to experience severe back pain accompanied by numbness or tingling, please seek immediate medical attention.

Your back pain may be a symptom of a chronic disease, so in addition to a physical exam, your doctor may also perform diagnostic tests, such as MRI.

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