Back pain is a common complaint, with 80% of people reporting it at some point in their lives. While the discomfort normally goes away, it can last for a long time for some people, interfering with their daily routine and quality of life. Back pain can be caused by a variety of factors, the most common being improper posture. Leaning forward on a chair, particularly when using a computer, puts three to four times more strain on the spine than sitting upright.

Other causes include being overweight, which affects joints and spinal discs; obesity, which changes spinal curvature; and a lack or excess of movement.

We speak with Dr Aashish Chaudhry, Director & Head, Department of Orthopaedics and Joint Replacement, Aakash Healthcare, New Delhi, to gather some simple and effective tips to practice every day for a pain-free and healthy back.

Strengthen your core muscles

Supporting your entire upper body places enormous stress on the lower back. Dr Chaudhary says that it helps to tone the surrounding muscles in your back to help maintain your spine and relieve strain on your lower back. “Our core muscles are rarely used in ordinary tasks; therefore, they must be toned with particular, targeted exercises. Spend a few minutes each day doing a handful of basic core exercises,” he adds.

If you sit with bad posture, the discs in your lower spine are loaded much more than when you stand. “If you must sit for extended periods, remember to get up and move about now and again,” Dr Chaudhary says.

Tight muscles are a major cause of back issues. The expert says that if your back muscles are tight, they place additional strain on your whole spine, including the joints. To improve your spinal health, make it a practice to stretch every day.

Walking is an extremely safe and beneficial workout. Brisk walking at work or outside can help you maintain a healthy weight and relieve pressure on your back.

Lift appropriately

When lifting anything heavy, it is quite simple to twist in the incorrect direction. “This might result in muscular spasms and discomfort. Engage your leg muscles rather than your back and use appropriate body mechanics when picking up heavy goods. Get assistance if the object is too heavy for you to lift alone,” Dr Chaudhary says.

Extra weight causes tension in your back. Dr Chaudhary says that to deal with excess weight, your spine may become tilted and pressured unevenly. This may cause your back to lose adequate support over time and acquire an abnormal spinal curvature.

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