They say that sitting is the new smoking – in other words our sedentary lives that require us to sit for long hours each day aren’t good for us. Our lifestyles result in all sorts of disorders and diseases. Sitting immobile in one place is not what we evolved to do each day, every day. We were meant to be a lot more active, but modern lifestyles do not allow this. The result is that a major proportion of the population suffer from back pain. We look at why back pain is such a common complaint, how we can avoid it. Let us also see how yoga for back pain helps.
Common causes of back pain
Back pain is said to be the major cause of lost work days and disabilities worldwide. It can range from the mildly troublesome to the incapacitating. The causes for back aches and pains are many. Of course age is a factor where general wear and tear increases the risk of deterioration of the spinal discs. Injuries and issues such as arthritis are also a common cause for back pain.
A lot of us carry excess weight, have sedentary lives, and don’t get enough exercise – all common reasons for back pain. Sitting for long durations, particularly sitting in an incorrect posture, is a big contributor to back pain. Using incorrect lifting methods also result in back pain. Experts have also found a link between smoking and an increased risk of back pain. Plus, people who are prone to depression and anxiety are also more prone to back pain as they may experience more stress and hence more muscle tension.
Preventing back pain
While there are factors beyond our control, there is much that we can do to avoid and to ease back pain. It goes without saying that staying active and maintaining a healthy weight is important for preventing back pain. For this, take regular exercise several days a week, and do exercises to strengthen the back and stomach muscles. Again, it goes without saying that smokers should try to quit the habit.
If you have a desk job, getting a good chair with lumbar support, sitting without slouching, and taking frequent breaks – all these are vital. Reducing pressure on the back while sleeping is also important. Rather than a particular type of mattress, experts believe that you should use a mattress that you find comfortable.
Above are some simple habits to avoid back pain. You can easily incorporate these into your daily routine to minimize strain that can cause back pain. When you stand up from a chair or a bed, do not get up with a jerk. Similarly, when you lie down as well, first lay on your side and gently turn to lie on to your back. Try to avoid sitting on loungers or bean bags or chairs without proper support. Use proper form when picking up things – do not bend at the waist, instead use your knees so that the weight is distributed and you don’t stress your back.
Yoga for back pain
It is easy to get stiff when seated for a long duration. However, by doing some simple stretches, you can keep your spine healthier and more limber, as I explain in this short video.
I further recommend doing the following simple stretches to reduce back pain and to enhance mobility. With a few of the above precautions and stretches, you can defeat back pain before it defeats you.
Remember it is important to identify back pain and prevent it from developing into something more serious. So if you’re in pain, don’t ignore it. For more tips about yoga for back pain, you can follow me on Instagram.