Our back is a highly complex structure made up of bones, muscles, nerves and joints. A pain in the back is more common the older you get and can range from a dull, constant ache to a sudden, sharp pain that makes even your movements hard.

While there are many causes of back pain, poor physical fitness and unhealthy daily habits can be cited as the most common reasons for the increasing number of back pain cases.

Changing a few different actions in your day-to-day life, we can alleviate our back pain permanently or prevent it from getting worse. It’s all about reducing strain and protecting on our spine, relieving pressure, and strengthening our muscles. Here are some habits that we can do on a daily basis to alleviate us from back pain.


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Sleeping can be hard when your back aches. Sleeping on your back puts pressure on your spine. Elevating your legs slightly by placing a pillow under your knees relieves this pressure on your back as you sleep. When sleeping on your side, place a pillow between your knees.


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If not positioned correctly, your monitor can cause neck pain, shoulder pain, back pain or even eye strain. The best position for your monitor is directly in front of you, tilted slightly upward, and sit at arms’ length away. Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Also, push your hips as far back as they can go in the chair. Adjust the armrests so that your shoulders are relaxed.


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Your spine is most strong and stable when you practice healthy posture. When you slouch or stoop, your muscles and ligaments strain to keep you balanced — which can lead to back pain, headaches and other problems. Always remind yourself to stand up straight and stop slouching.


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Improper, heavy lifting is a major cause of back pain. Whenever possible, try to take some weight off your shoulders by carrying less, distributing the weight to both sides of your body, or shifting the weight from shoulder to shoulder. Also, don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects.


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Leave the seat in an upright position and sit all the way back in your seat so that you bottom is hitting the backrest. Make sure your seat is not reclined much more than 10-15 degrees. This helps you to sit upright and maintain the natural curvature minimising stress on the ligaments.


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While sitting, keep your feet flat on the floor and shoulder-width apart to quiet tension in your knees and ankles.

Herbz & Healz Healthcare Centre’s mission is to support, guide, and inspire you and your family towards leading a healthy lifestyle. Feel free to reach our health experts any time at +91 44 435 24022, +91 90 4333 6444.

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