Some Tips to Avoid Back Pain :

 1 . Watch your weight: Try to keep a healthy weight if you are overweight that could put a lot of stress on you lower back. Calculate your BMI ( Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women) and try to keep your weight under your BMI consult a dietitian or a physiatrist. Eating a healthy diet filled with fruits and vegetables and low on processed foods can keep your weight in a healthy range and your back healthy.

 2. Exercise your core:  The most common back problems happen when people who aren't in shape try to do heavy lifting or hard work and stress their back. Back pain usually happens when there's degeneration of the spine because the spine is working too hard. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension. 

The muscles in your abs and back play a critical role in supporting your lower spine. These muscles don't get a good workout during the course of a normal day—they need to be specifically targeted through exercise. There are many simple exercises that can be performed in 20 to 30 minutes as part of a daily routine. Book an appointment at Vijayaansi for a better care of your spine.  

 Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don't twist your body while lifting and wear a brace if you have a job that requires heavy lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.

 3. Stretch your muscles:  In addition to exercise, stretching is important for staying flexible and avoiding back problems. It's also a key part of recovering from a back injury. Stretch before doing heavy lifting or exercise and make a habit of doing it before bed. Consult with our team for a better knowledge on this.

 4. Sleeping position:   If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under yourknees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips.

  5. Leave your wallet at home: Sitting on an overstuffed wallet may cause discomfort and back pain. If you’re going to be sitting for a prolonged period for example while driving, take your wallet out of your back pocket. Carrying a bag changes your balance and can change the curve of your spine.

 6. Maintain good posture:  Poor posture is another major contributor of back pain. Standing up straight with your ears over your shoulders, your shoulders over your hip joints, and your hip joints over your ankles will help keep you healthy and pain-free. The best chair for preventing back pain is one with a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool -- and switch feet every five to 15 minutes.

  7. Avoid high heels: They can shift your center of gravity and strain your lower back. Stick to a one-inch heel. If you have to go higher, bring along a pair of low-heeled shoes and slip into them if you become uncomfortable.

The above is not an exhaustive list of all possible treatments for lower back pain, but does include the most common treatments. It is advisable for patients to seek a diagnosis from their primary care Physiatrist, or a spine specialist (such as a physiatrist) to determine the underlying cause of their lower back pain and seek appropriate treatment. 

Vijaya – ANSSI (American Non Surgical Spine Institute) offers the revolutionary SpineMED® non-surgical treatment for all spine related problems of the neck and back, including slipped disk (herniation of inter vertebral disk) causing nerve root compression. It avoids the need to use needles, or surgery or acupressure or acupuncture. We are the only VAX-D center in South India, located in Kerala – in the capital of “Gods own Country” - Thiruvananthapuram or Trivandrum.