* Strain on a muscle or ligament : Back muscles and spinal ligaments might get strained as a result of frequent heavy lifting or a sudden uncomfortable movement. Constant tension on the back might result in uncomfortable muscle spasms in persons who aren’t in good physical shape.
* Disks that bulge or rupture : In the spine, discs serve as cushions between the bones. A disk’s soft interior can swell or burst, pressing on a nerve. However, back discomfort may not always be caused by a ruptured or bulging disc. On spine X-rays, CT scans, or MRIs performed for another purpose, disc disease is frequently discovered.
* Arthritis Lower back pain: is a side effect of osteoarthritis. Spinal stenosis, also known as a narrowing of the area around the spinal cord, is a disorder that can occasionally result from arthritis in the spine.
*Smoking. Smokers have increased rates of back pain. This may occur because smoking causes coughing, which can lead to herniated disks. Smoking can also decrease blood flow to the spine and increase the risk of osteoporosis.
Back discomfort may be avoided by maintaining good physical health and understanding and practising proper body mechanics.
Exercise is a must to maintain a strong and healthy back. Regular low-impact aerobic exercises, or those that don’t strain or shock the back, can improve back strength and endurance and muscular function. The best options include swimming, biking, and walking. Inquire with your doctor about the best activities to attempt.
- * Increase muscle flexibility and strength. Exercises for the back and abdomen assist condition these muscles so they cooperate to support the back. These exercises also help to strengthen the core.
* Keep a normal weight. Back muscles are strained by being overweight.
- * Give up smoking. Back discomfort is more likely to occur if you smoke. Quitting smoking should help lower this risk since it rises with daily cigarette consumption.
Steer clear of postures that twist or strain your back. To utilise the body effectively, stand carefully. Avoid slouching. Keep your pelvis in a neutral position. To lessen the strain on the lower back when standing for extended periods of time, put one foot on a low footstool. Swap the feet. Back muscles can experience less strain if you have good posture. Smart seating Select a seat with armrests, a swivel base, and decent lower back support. A cushion or towel wrapped up can be placed in the small of the back to retain the natural bend. Keep your hips and knees level. Frequently, at least once every half an hour, switch positions.