Lifestyle-Management
Table of Contents
Back pain can severely compromise the quality of life, and in some cases, it can even make it hard to sit and stand. Modifying activities and learning techniques that reduce stress on the back are crucial to keeping your spine healthy. Dr. Amit Chugh is one of the best doctors for spine treatment in Delhi. Given below are some lifestyle management tips shared by him to help you relieve yourself from back pain:
Practice good posture
Poor posture and slouching can put more pressure on the back and result in poor spine health. Practicing the right posture, even for few minutes, can make a whole lot of difference. A right posture makes sure you use the right back muscles and doesn’t put excessive strain on the spine or other parts that are susceptible to injury.
Exercise
Exercise your core to strengthen your abs and back muscles. The core muscles should be strong and toned to support your spine and take pressure off your lower back. The exercises that stretch and strengthen the back should be done regularly. You can also include the balance exercises that work the trunk muscles.
Maintain a healthy weight
A good weight is important not just for the spine but for the overall health. Obesity often contributes to back pain, as the extra pounds increase the stress on spinal muscles and discs. Decreasing your weight by even a little can make a significant difference.
Focus on ergonomics
Ergonomics is the study and practice of proper body mechanics. Ergonomics at work cannot be emphasized enough, especially if you work a desk job. It can make a huge difference when you need to sit before a computer for extended periods of work.
Get physical therapy
Physical therapies such as a good massage reduce the stress on the back by improving circulation and relaxing the over-tight muscles and muscle spasms. Physical therapies such as acupuncture, electrical nerve stimulation, or cervical manipulations also help provide relief from the pain.
Optimal Sleep for Spine
Achieving optimal spine health requires attention even during sleep, as the positions in which you rest can significantly impact spinal alignment and back pain. The best sleeping positions for spine health are those that maintain the natural curve of the spine and distribute body weight evenly, minimizing strain.
Back Sleeping: Lying on your back is often considered the best position for spine health. It evenly distributes weight and maintains the natural alignment of the spine. To enhance comfort, place a pillow under your knees to relieve pressure on your lower back.
Side Sleeping: Sleeping on your side with knees slightly bent can also support good spine health. Use a firm pillow to keep your head in line with your spine, and place a pillow between your knees to prevent twisting of the lower back.
Stomach Sleeping: This position is generally discouraged as it can strain the neck and back. If you prefer sleeping on your stomach, try placing a thin pillow under your pelvis to reduce stress on your spine.
Incorporating supportive pillows is crucial regardless of your preferred sleeping position. They can help maintain spinal alignment and enhance comfort, further contributing to back pain relief. By adopting these sleep strategies, you can support your spine’s health and promote restful, rejuvenating sleep.
Why chose Dr. Amit Chugh for spine treatment in Delhi?
Dr. Amit Chugh is one of the most renowned surgeons for spine treatment in Delhi. He assesses his patients in a compassionate and friendly environment and provides cost-effective consultation and treatments for all spine conditions. His patients’ testaments are the testimony to his wise and discreet approach towards them.
