6 Useful Tips to Prevent the Back and Neck Pain - Manipal Hospitals - PowerPoint PPT Presentation

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6 Useful Tips to Prevent the Back and Neck Pain - Manipal Hospitals

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Spinal health and care is important for our well-being and should not be neglected. Back and neck pain may be due to various causes related to muscle or bone problems. – PowerPoint PPT presentation

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Title: 6 Useful Tips to Prevent the Back and Neck Pain - Manipal Hospitals


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Manipal Hospitals
  • Indias number one hospital for providing better
    health services

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Neck and back pain has become a common health
problem these days. With sedentary lifestyle and
regularly working on computers, there is a
constant rise of neck and back problems among the
youngsters. Neck and back pains are often ignored
till they become severe and uncontrollable. Spinal
health and care is important for our well-being
and should not be neglected. Back and neck pain
may be due to various causes related to muscle or
bone problems. Given below are few ways, neck and
back pain can be prevented or controlled. gt Do
back-strengthening and stretching exercises at
least 2 or 3 times a week. gtStand straight and
sit up straight. gtAvoid heavy lifting.
... gtStay active and eat a balanced diet. gtIf
you are overweight, lose weight so there will be
less strain on your back.

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Work related precautions  1.In the modern age of
computers, it is difficult to abstain from this
machine at work. Make sure to position your
computer screen at your eye level to avoid neck
pain. Your job may require you to sit sedentary
in a single place for hours together. So it is
important to choose a comfortable work chair and
position to give your back the support and angle
it requires. Also, make it a point to get up and
go for a short walk and stretch your muscle at
regular intervals of time, as and when you find
time. 2. Cell phone related precautions Regular
usage of smart phones has taken a toll on our
spinal health. Neck strain due to constantly
looking down on our phones is the primary cause
of neck pain. Avoid constant texting on your
phone and try to use your phone at your eye level
whenever possible. Stooping down your neck for
longer periods strains the joints, ligaments,
discs as well as muscles in your neck region
which may even spread to your back area.
3.Hydration Drinking plenty of water and
keeping yourself hydrated is important to keep
the inter-vertebral discs in your spinal column,
strong and flexible. Water is important for our
overall health including our neck and back.
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4.Relevant exercise It is not only important to
do cardio but it is also equally essential to do
relevant exercises that are meant for your back
and neck. Regular sets of strengthening and
stretching exercises for neck and back should be
incorporated into your fitness regime. Many yoga
postures also help keep your neck and back
healthy. 5.Load management Everyone carries
heavy bags on a daily basis. Laptop bags, hang
bags, shopping bags, etc. should be carried by
distributing their load evenly around our body.
Try to carry shoulder bags which support on both
your shoulders instead of one-shoulder side sling
bags, which tend to put pressure on only one side
of your body. Uneven load distribution on a
regular basis may deteriorate your spinal
health causing neck and back pain. 6.Improve
your overall physical health. The spine reflects
the overall health of your body. Anything you can
do to improve your overall physical fitness and
general health will benefit your lumbar spine as
wellincluding drinking lots of water,
minimizing/not drinking excessive alcohol, eating
an anti-inflammatory diet (or less inflammatory),
and stopping smoking/avoiding any nicotine
intake.

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7.Frequent travelers, take note. Traveling in a
plane or car can really take a toll on your lower
back. For some practical advice on traveling
smart, see Pain-Free Travel Tips. Learn how to be
a defensive driver. Sadly, many of members of our
Forums and Facebook community have sustained a
serious back injury a result of a car accident.
Brush up on your defensive driver skills, and
always have a plan to get out of a bad situation
on the road. 8.Stretch your hamstrings. A
little-known cause of low back pain is tight
hamstrings. Simple hamstring stretching
exercises can help decrease the pressure on your
pelvis and provide relief across your low back.
Not all hamstring stretching approaches are good
for all types of back conditions, though, so
check with your physical therapist or doctor
firstmany modifications are available. Here's my
favorite one 9.Lift heavy objects correctly.
Even if you're young and strong, you can still
injure your lower back if you lift a heavy object
incorrectly. If you don't know the proper
technique, see Avoid Back Injury with the Right
Lifting Techniques.
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Juggling Different Social Channels
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RELATED POSTS
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Manage your health the easier way with the
Manipal Hospitals mobile app.Download it
today!  
Locations Hal Airport Road, BangaloreJayanagar,
BangaloreWhitefield, BangaloreMalleshwaram,
BangaloreGoaSalemJaipurMangaloreVijayawadaKl
ang, Malaysia
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Contact Manipal Hospitals
  • Call us -1800-3001-4000
  • . Mail To - info_at_manipalhospitals.com
  • Address 98,Opposite Leela Palace
    Road,Kodihalli,Bangalore,Karanatak 560017

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