Do not ignore the sudden backache
- Watch out for the signs
- You may be the next person to have Chronic pain
- Small changes in your life style, go a long way
Sitting in front of the desk and working for 8-9 hours at a stretch, driving at peak hours, sudden back aches, lethargic feeling in the morning….. Sounds familiar?? Most people today face these issues and ignore their health which later turns out to be a serious problem.
Many people suffer from Chronic pain for a lifetime as these issues are ignored often. One of the simplest reasons could be sitting for hours together. It is known to be one of the worst positions for the spine especially if one sits for long hours. Prolonged sitting causes discomfort, numbness and spine misalignment.
The theme for World Osteoporosis Day is strong backbone for better life’. Keeping the theme in mind, Dr Sharat Kumar from Apollo Clinics shares inputs on ways to keep your backbone strong for those who have a hectic lifestyle. Here are things to do on a regular basis that would help keep your spine strong and avoid any possibility of Chronic Pain.
- Avoid slouching. One has to sit up straight and sit all the way back in the chair. Ensure your derriere goes all the way back to the chair, feet flat on the floor, head straight with the lower back naturally arched.
- Either roll up a thick sweater or use a small pillow behind your back to allow your lower back to curve inward.
- Try to stand every 20 minutes or so. It is one of the best ways for the body to take a break from the pressure.
- Simple stretches at your desk such as twisting, turning the head side to side, face the ceiling would help stretch out the ligaments.
- Start exercising regularly. Try to spare at least 20 minutes out of the hectic schedule during the day to exercise.
- Keep a watch on your weight. Due to increase in weight, the amount of strain on the lower back increases. Consume meals five times a day rather than eating lump sum food at once.
- If you smoke, stop smoking as this stops the flow of nutrient containing blood to the spine.
- Sleeping on the side with the knees pulled up slightly towards the chest helps avoid pressure on the back. If you are in a habit of sleeping on your back, place a pillow under your knees and another under your back. This would help avoid the pressure since the back is elevated.
Health is definitely wealth… Chronic pain can remain a problem that will live with you forever. One needs to ensure positive action towards taking care of the spine for a better life.
By Dr. P.Sharat Kumar, Orthopedic and Sports Medicine,
Joint Replacement and Sports Surgeon at Apollo Clinics