“Several patients complaint of Intensive back pain, which are usually triggered by untrained fitness moves, weak bones, hereditary or bad postures,” explained Dr. Akhil Tawari, an orthopedic spine surgeon, while talking about back pain and back pain treatment in Mumbai.

While discussing back pain causes, he also emphasized how a sustainable lifestyle and back care can strengthen back and ward off future back pain and orthopedic problems. Here is a gist of sustainable lifestyle changes:

Strengthen your back

If you find that you are bending at the hips frequently, there is a high chance you might feel pain in your lower back. Orthopedics recommends back strengthening exercises and lifestyle changes to alleviate back pain. The following are a few of the most common exercises to strengthen your back.

Lower back rotational stretch:

• Start with laying back with bent knees and feet flat on the ground.
• Keep the shoulders firmly on the floor, gently roll bent knees over to one side.
• Hold for 5–10 seconds.
• Return to the starting position, repeat at the other side.
• Repeat 2–3 times, twice a day.

Draw-in maneuver:

• Start with laying back on the floor with knees bent and feet flat, keeping the arms by the sides.
• Breathe in deeply.
• While breathing out, pull the belly button toward the spine, tightening the abdominal muscles and keeping the hips still.
• Hold the position for 5 seconds.
• Repeat five times.

Other factors need to be avoided to ensure better back health:

• Spending long hours indoors
• Mental stress
• Smoking effect

Improve your posture

Most people don’t value sitting in the right postures and keep sitting with haunched back for long hours. Ideally, the spine should be straight, and muscles should be relaxed while sitting on chairs. This allows back muscles to bear spine weight. On contrary, wrong postures crumble the spine and disturb spine muscle coordination leading to muscle sprain, nerve impingement, sore back causing back pain.

One must use an ergonomic chair that promotes good posture, avoiding back pain. The chair’s back should be at an angle of 10 degrees and support the lower back. Its bottom should comfortably support hips and thighs.

Monitor Sleep

Monitoring sleep pattern sounds amusing, but it is possible. For example, if you wake up with a sore back or lumbar pain, the problem lies with the mattress. However, wrong sleeping postures also invite back pain. In that case, sleep in the position with a pillow under each bottom leg to keep the back and legs aligned. These changes can also help alleviate a night of constant tossing and turning.

Learn proper lift moves and exercise techniques

Pulling, pushing, or lifting heavy objects can cause back pain. Similarly, the wrong posture while bending to pick up a child, reaching for objects in the car, or exercise moves can also trigger sciatica pain. It’s safer to learn better postures and techniques for lifting heavy objects. Finally, know when to seek help.

Back pain is an increasing concern all around the world in adults. Back pain may increase due to day-to-day activities. If you are experiencing excruciating back pain and are looking for an orthopedic doctor for back pain treatment in Mumbai, book an appointment with Dr. Akhil Tawari right away.