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News India Live, Digital Desk: Lifestyle Changes: Do you also have back pain? Whether it is from sitting for a long time, sleeping wrongly, or by lifting heavy items – back pain has become a common problem nowadays. We often resort to medicines for this, but do you know that only small habits of our daily routine are the root of this pain? The good news is that you can get rid of back pain forever by making some very easy changes.
Medical experts and physiotherapists also believe that by adopting the right posture and habits, we can keep our spine healthy and avoid back pain.
So let’s know, 5 habits and changes that will eradicate your back pain:
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Improve the posture to sit and stand and stand:
Wrong posture is the biggest cause of back pain.-
Mistake: Sitting on the chair, bending the neck while driving the phone, or loading one side while standing.
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shift: While working on a computer, keep your back straight and resort to the chair. Keep the laptop screen at the eye level. Stand upright while walking and standing, keep the shoulders back and the stomach inward. Practice standing in a straight line.
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Choose the right mattresses and pillows:
Your sleep posture is very important for your spine.-
Mistake: Using too much soft or very strict mattresses, or taking a pillow that does not support your neck.
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shift: Choose a mattress that gives enough support to your back and keep the spine straight. The pillow should be that at bedtime keep your head and neck in a straight line. It may be beneficial for the people who sleep on the knees to keep a pillow between the knees and the sleeping pillow below the waist.
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Regular stretching and light exercise:
Lack of physical activity weakens the back muscles.-
Mistake: Sitting in one place all day, do not exercise.
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shift: Stretching at least 5-10 minutes a day. Include exercises that strengthen yoga, light walk or core muscles (main muscles of the stomach and back) (eg Planck, Bridge) in your routine. Strong core muscles support the back.
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Learn to lift the goods correctly:
Often the wrong way of lifting heavy things causes back injury.-
Mistake: Raising heavy things by bending directly or beating from the waist.
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shift: Whenever you have to lift a heavy item, instead of bending from the waist, sit on the knees. Keep the goods closer to your body, keep your back straight and stand with the strength of the muscles of the feet.
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Keep body weight under control and adopt the right catering:
More weight puts extra pressure on the back, especially on the lower bone of the spine.-
Mistake: Eating unhealthy food, processed food and excessive sugar intake.
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shift: Adopt a healthy and balanced diet. Include fresh vegetables, fruits, whole grains and adequate protein in your plate. Drink enough water. Keeping weight under control will reduce the unnecessary pressure on your spine.
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By adopting these small but effective habits, you can not only get rid of back pain, but can also keep your entire body healthy and fit. Remember, always consult a doctor or physiotherapist in a state of severe and persistent pain.
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