According to a survey conducted by goodbody. com, 4 out of 10 people globally suffer from lower backache problems. In India, according to senior physiotherapist, Dr. Amitinder Singh Dhaliwal, Aldergrove Physiotherapy and Rehab Centre, 1 out of every 5 persons has a history of backache, mostly in the lower part.
Causes of a lower back ache:
Dr. Dhaliwal claims that patients who seek “therapy for lower back problems are typically those who are engaged in severe weightlifting or bodybuilding.” He further added that these issues are “common among 35 to 50-year-old corporate workers also who spend a lot of time sitting down, as well as truck drivers who are required to operate a vehicle for longer than four hours at a time.”
Chiropractor Dr. Karan Kakria, MD, Healing Touch Chiropractic Clinic, “Lower back ache is becoming increasingly common among people owing to their sedentary lifestyle. Stress, anxiety issues, poor ergonomics, lack of mobility and exercise along with any underlying disease are some of the reasons for experiencing lower back aches.”
Chiropractic adopts a “natural wholisitic approach to healthcare and rehabilitation. With spinal and joint manipulation, it restores the body’s nervous system, improves mobility, repairs damaged tissues, and also encourages the body’s innate ability to heal itself without dependence on drugs.”
Since “Prevention is better than cure,” here are a few strategies to reduce your chance of developing lower back pain and other conditions:
- Yoga Exercises: Numerous yoga asanas might “assist in the betterment of the spinal alignment,” according to yoga expert Rajneesh Tomar. Ustra asana, Bhujang asana, and hatutana asana are a few poses that can be practised frequently and take little time. These poses are primarily used to “avoid forward bending of the spine and maintain it erect for as long as feasible.”
A wise strategy for instant relief is to sit up straight in the chair, look up, and extend your arms straight up in the air if you have a sore back from sitting for too long.
- Short breaks to stretch: Working hours in the corporate sector can be maddening. Stretching is a very important exercise suggests expert yogist Rajnesh Tomar. He says, “Stretching depends on strength. To maintain flexibility of the body, and also to increase the motion of your joints, stretching is a must.” Meeting deadlines and working long hours can take a toll on your health.
According to Dr. Dhaliwal, stretching prevents the “along with preventing muscles from aging, stretching helps muscle from shortening as well as tightening. It has also been associated with activation of the parasympathetic nervous system that helps a person to stay calm and composed.”
- Take a stroll: Short walks are regarded as meditative activities. Dr. Dhaliwal advises “walking very slowly, not breathing very fast but practicing conscious breathing using the diaphragm, followed by loosening of shoulder muscles as well as neck muscles” when taking a stroll. Many mental health experts suggest that while walking, deep breathing can be an effective way to reduce stress for it signals the nervous system to calm down.
- Good muscle strengthening routine: Dr Kakaria says, “Any kind of muscle overuse will cause muscle weakness and to avoid it, one must introduce a good strengthening routine and regular stretches along with adopting proper nutritional food in their diet.” He further added that staying “well-hydrated, and maintaining a proper sleep cycle” enhances the functioning of muscles.
- Maintain correct posture: Sitting upright is of utmost importance. “Slouching is the worst thing” that can be done to one’s spine says physiotherapist Dhaliwal. He further added that it “can lead to permanent misalignment of the spine. Chronic slouching causes a strain on the spine which further leads to nerve irritation, eventually causing inflammation in the muscles.”
Slouching is not considered to be a good personality trait either. “Slouching for long periods of time can cause posture to shorten and, in most cases, a permanent hunchback.”
- Stand and work: Having your laptop attached to your treadmill is an interesting way of combining work with exercise. Taking short breaks to walk a few steps to fetch glass water or simply having another standing workstation is an innovative way to avoid back issues caused by sitting in a single position for hours together.
