Back pain is one of the most common reasons people visit the doctor. Most people will experience lower back pain at some point in their life. The reasons vary, from acute sprains from sports injuries to longer-term diseases caused by a variety of factors.
Here are six tips to ease some pain and keep your back healthy:
1.Add exercise to your routine
Capitalise on working from home and take breaks to exercise. You don’t have to become a gym junkie – 10-15 minutes of walking, stretches, yoga, or core exercises add up to a healthier, more productive you.
2.Avoid sitting with poor posture
If your sitting posture is poor, the discs in your lower spine are loaded even more than when you’re standing. If you must sit for long periods of time, remember to get up and walk around every so often.
3.Lift correctly
When you lift something heavy, it’s very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone.
4.Change to a suitable mattress
Mattress is an important item that many patients with low back pain cannot ignore. The time of contact with the bed may exceed 1/3 a day, and a bad mattress may aggravate low back pain.
For people who already have low back pain, too hard and too soft are not good. Only the wear point with moderate hardness can maintain the normal physiological curve of the lumbar spine and reduce the pressure on the lumbar spine.
When buying, it is best to lie down and try to feel whether there is a gap between the waist and the mattress
If not, it means that the fit is good, and you need to try to insert your hand between the waist and the mattress. If there is no gap, it means that the bed is too soft. The best choice is that the palm can easily pass through the gap between the waist and the bed, and after pulling out the hand, there is no visible gap between the bed surface and the waist, which indicates that the support and resilience of the mattress are better.
5.Increase the intake of foods containing calcium
These foods can indirectly supplement the nutrients needed by the waist, make the waist stronger, and increase the strength of the waist muscles, such as eggs and shrimp chips. Therefore, it is very beneficial to promote waist health by eating more of these foods.
6.Professional treatment
Even with the best prevention, back injuries can happen and interrupt daily life to the point where intervention is necessary. The hospital’s experienced professional rehabilitation therapists can perform precise and deep massages on painful and damaged muscle areas, and the strength can be adjusted according to the patient’s physical condition and injury condition. There are also many hospitals with experienced neurosurgery and orthopedic surgery teams who can provide appropriate surgical treatment.
