Delhi Disc and Rheumatology

Use These 7 Strategies to Avoid Lower Back Injuries

  • 27-Oct-2022
Lower Back Injuries
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Many of us don't worry about our back health until something goes wrong, such as a pulled muscle or a herniated disc.
When it comes to back pain, prevention is the best plan. It only takes one accident to leave you bedridden for days. Lower back problems can be avoided by maintaining proper posture while sitting, stretching, bending, and lifting.

At  Delhi Disc and Rheumatology in Delhi, our team of experienced medical practitioners is dedicated to helping patients with lower back pain find relief from discomfort and prevent further injury.

Anatomy of the spine 

The spine, or more precisely the vertebral column, is made up of 24 tiny bones that are arranged in an S-shape. Cervical (neck), thoracic (upper back), and lumbar (lower back) are the three parts of the spine (lower back).
Because it carries the majority of your body weight when you bend, sit, and raise, the lumbar spine is the most vulnerable to injury. Lower back pain is the most prevalent kind of back pain, and herniations most commonly occur in lumbar discs.
Due to natural wear and strain on your spine, your risk of herniated discs and lower back discomfort grows as you get older. This emphasises the need for appropriate technique and posture, regardless of age or vocation.
The more you exercise your spine and establish good habits, the better off you’ll be later on. 

7 tips for avoiding lower back injuries 

We all know we should sit with excellent posture and lift objects correctly, but few of us really do so. Taking care of your back necessitates some attentiveness, so follow these tips to avoid back issues.

  1. Make sure you're not slouching. Wear a back brace or set phone reminders to sit up straight — whatever works for you.

  2. Maintain a healthy body mass index (BMI). Even a ten-pound weight loss can relieve twice as much strain on your spine.

  3. Proper lifting is essential. If you need to lift something up that is even marginally heavy, bend your knees rather than your back.

  4. Stretch often. Yoga isn't for everyone, but stretching is, so incorporate some stretching into your everyday routine.

  5. Get up and move every few hours. This is especially important for people with desk jobs and sedentary lifestyles.

  6. Avoid slips in the home. Buy a shower mat and stair lights, and replace floor throws with more stable rugs. 

  7. Straighten up. If you’ve been sitting, bending, or lifting things for a while, make sure to stand upright for a few minutes before continuing on. 

Many of us take our backs for granted ... until they begin causing us pain. Remaining vigilant and establishing good habits can go a long way in preventing injury. 

Need relief from lower back pain? The experts at  Delhi Disc and Rheumatology can diagnose and treat spinal problems and help you prevent future problems. To schedule a consultation, call +91 78389 63838

 

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