Quick fixes for your back pain

Many a time pain in your back is a result of poor posture. Sitting for long hours in the wrong position while you`re at your desk, or when you`re behind the wheel can cause strain on your back and result in pain. If you slouch or slump through the day, you are likely to experience pain at some point in your life. Pain in your back, cervical spondylitis, degenerative arthritis, slipped disk or spinal stenosis — all of these can be avoided if your back is in correct alignment. Here are all the right moves that can be fixes for your back pain.

Say no to `Attention`

Stand straight with your head, neck and spine forming the proper lumbar `S`. The true sign of a healthy spine is S-shaped when viewed from the sides. While standing, your ears, shoulder, hips and ankles should be in a straight line. Standing in the all-attention position puts pressure on your spine. Shift legs while standing for too long and look to support your feet, while taking the pressure off your back. It is always better to reposition yourself while standing for long hours.

While you are sitting

Always support your back while sitting on the chair. Choose chairs that can support your lower back. Your feet should touch the floor. Maintain a right angle position while bending your knees and keeping them a little higher than the hips. Needless to say, you must take breaks in between to stretch or go for a light stroll.

Hitting the sack and waking up

The best way to sleep and avoid damage to your spine is by lying straight on your back with a pillow under your head to support the neck. Keep a pillow under your knees. While turning and sleeping on your side, bend your knees. It is best to get up this way — turn on your side, support on your elbows, draw up your knees and swing both the legs on the side of your bed.

How you should walk

Walking can cure back pain but it depends on how you walk. Hunching while walking is neither the right move, nor is it advisable to carry weight while walking. While walking let your feet roll from heel to ball without undue pressure on your heels. For a better alignment of your back while walking, lift your head up and look slightly up.

Behind the wheel

Move your seat close to the steering wheel to support your back. Keep the seat close at a distance from where your knees can bend and your feet are able to touch the pedals comfortably. Your knees should be at the same level as your hips, or a little higher.

How to bend and lift things

If not done in the right way, you are likely to have pain in your back while bending and lifting things. It is best to bend your knees first, and then pick up things. Bending on your waist is not a good idea, and bending directly and picking up things will worsen the condition. This should be kept in mind while picking up both heavy and light objects. In case of heavier objects, hold them close to your chest and maintain an erect and straight posture.

Working at the desktop

Sit straight, with your neck and head over your shoulders. The height of the desk should be in proper alignment with your elbows and the keyboard. Keep your wrists and palm straight while working on the keyboard and use your index, middle and ring finger for holding the left button, scroller and right button of the mouse respectively.

Using the laptop

Laptops are our constant companions wherever we go. But working on the same without proper precaution can cause many health hazards. Use a stand or a table for keeping your laptop.  Avoid keeping it on your lap. This will keep you safe from severe back, neck and shoulder pain. Support your back properly with cushions or pillows and take frequent breaks. Keep your wrists straight while working on the compressed keyboard. Position the laptop screen at the proper level to avoid hunching.

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Also read: Tips to save your spine