Back pain

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Walk into any tech park in Bengaluru Electronic City, Whitefield, Outer Ring Road, or Manyata Tech Park— and you’ll find thousands of software professionals glued to their screens. Long coding sessions, endless Zoom calls, and late-night project deadlines are part of the city’s identity.

But there’s another thing just as common: back pain.

Almost every IT professional in Bengaluru has either experienced it or knows someone who has. Yet, many continue to ignore it or push treatment aside, hoping it will just go away. Unfortunately, procrastinating back pain treatment can lead to serious long-term consequences.

Why Software Professionals Are Prone to Back Pain

Back pain among IT professionals is not a coincidence—it’s the result of lifestyle patterns:
• Prolonged Sitting: Sitting 8–12 hours in one posture strains the spine.
• Poor Ergonomics: Working on laptops without proper chairs or desk setups.
• Lack of Movement: Skipping breaks due to workload and deadlines.
• Stress & Tension: Mental stress often translates into muscle tightness.
• Weak Core Muscles: Little or no physical exercise weakens back support.
 
In Bengaluru’s fast-paced IT world, these risk factors combine to make back pain one of the most common health complaints.

Why Do Professionals Delay or Ignore Treatment?

Despite the pain, many delay seeking medical help. Here’s why:

1. “It’s Just Stress or Posture – It Will Go Away”

Most software engineers assume back pain is temporary and will settle with rest. While this may be true for mild muscle strain, ignoring persistent pain can allow spinal problems to worsen.

2. Lack of Time

Between traffic jams, deadlines, and late-night calls, health check-ups are pushed to “someday.” In Bengaluru, where daily commutes can take hours, many professionals simply don’t prioritize doctor visits.

3. Fear of Diagnosis

Some fear that a doctor might advise surgery, so they delay consultations. But in reality, most back pain cases are treated with physiotherapy, posture correction, and lifestyle changes without surgery.

4. Over-Reliance on Painkillers

Many professionals pop a painkiller, apply a quick spray, and continue working. This gives temporary relief but masks the underlying problem, delaying real treatment.

5. Work Culture & Denial

Bengaluru’s competitive IT culture often glorifies “pushing through pain.” Employees worry about productivity loss or missing workdays, so they tolerate pain longer than they should.

When Back Pain Is More Than Just Pain

Ignoring back pain can be dangerous. It’s not always “normal.” Persistent or worsening pain may indicate:
• Slipped Disc (Disc Prolapse) – Pain radiating to legs, numbness, or tingling.
• Spinal Stenosis – Narrowing of spinal canal causing leg pain while walking.
• Sciatica – Shooting pain down one leg, often due to nerve compression.
• Osteoporosis or Early Arthritis – Weak bones leading to chronic back issues.
• Serious Red Flags – Back pain with bladder/bowel issues, unexplained weight loss, or fever could indicate severe spinal conditions requiring urgent care.
 
By delaying treatment, software professionals risk letting a treatable problem turn into a chronic disability.

Why Early Treatment Is Always Better

• Quick Relief: Early physiotherapy and exercises can resolve most back pain.
• Avoids Surgery: Catching spine issues early means they can be managed without surgery.
• Prevents Permanent Damage: Early nerve compression treatment prevents long-term weakness or paralysis.
• Improves Productivity: Treating pain early helps professionals focus on work without distraction.
Ganesh

Dr. Ganesh Veerabhadraiah

Consultant – Neurosurgeon, Neurointerventional Surgery, Spine Surgeon (Neuro)
23+ Years Experience Overall (17+ years as Neuro Specialist)

Available for Consultation: Jayanagar 9th Block & Kauvery Hospital, Electronic City 

Book An Appointment

Practical Steps Bengaluru IT Professionals Can Take

1. Ergonomic Work Setup
• Use a good chair with back support.
• Place screens at eye level.
• Keep feet flat on the ground.
2.Follow the 30-3 Rule
• Every 30 minutes, stand and move for at least 3 minutes.
3.Stay Active
• Include at least 30 minutes of walking, yoga, or core exercises daily.
4.Listen to Your Body
• Don’t dismiss recurring back pain as “just posture.” Seek help early.
5.Don’t Self-Medicate
• Painkillers give temporary relief but can harm kidneys and stomach if overused.

The Bengaluru Connection – Why This Matters More Here

In Bengaluru, with its tech-driven lifestyle, long commutes, and high-stress jobs, back pain is almost an epidemic. Young professionals in their late 20s are showing up with disc problems once seen only in people over 50.

Add to this the city’s growing startup culture, where long working hours are the norm, and you have a recipe for widespread spinal issues.

The truth is, Bengaluru’s IT crowd is sitting on a health time-bomb. And back pain is one of the first warning signals.

Meet the Specialist – Dr. Ganesh Veerabhadraiah

If you are struggling with recurring back pain, consulting a spine specialist is the best first step.
Dr. Ganesh Veerabhadraiah is a leading Neuro and Spine Surgeon in Bengaluru, with over two decades of expertise in treating complex spinal conditions. At Neurowellness Brain & Spine Hospital, Dr. Ganesh focuses on minimally invasive treatments, physiotherapy guidance, and long-term lifestyle correction to help patients recover without unnecessary surgery.

Whether it is a slipped disc, sciatica, spinal stenosis, or posture-related back pain, Dr. Ganesh ensures every patient receives a personalized treatment plan.

Book An Appointment

Final Thoughts – Don’t Delay, Act Today

For Bengaluru’s software professionals, back pain may feel like part of the job. But ignoring it can cost you your health, productivity, and peace of mind.

Remember: back pain is not just discomfort it can be your spine’s way of asking for help. Early diagnosis and treatment can make the difference between a quick recovery and a lifelong problem.

Kauvery Hospital, Electronic City, Bengaluru
7259669911 | 74115 71002

FAQs About Back Pain in IT Professionals

1. Is all back pain serious?

No. Mild back pain from muscle strain may improve with rest, but persistent or recurring pain should not be ignored.

2. Do all spine problems require surgery?

Absolutely not. Over 80–90% of back pain cases improve with non-surgical methods like physiotherapy, posture correction, and lifestyle changes.

3. Can long sitting hours alone cause back pain?

Yes. Prolonged sitting weakens spinal muscles and increases disc pressure, making back pain more likely.

4. When should I see a doctor for back pain?

If your pain lasts more than 2 weeks, radiates to legs, or comes with numbness, weakness, or bladder/bowel issues, consult a doctor immediately.

Book a Consultation with Dr. Ganesh

5. Can regular exercise prevent back pain?

Yes. Strengthening your back and core muscles, along with stretching, is one of the best ways to prevent spine problems.

Back pain specialist in Bangalore

adminback pain treatment, Back Pain Treatment in Bangalore

Back pain is one of the most common health complaints today, affecting people of all ages due to sedentary lifestyles, poor posture, or underlying spine issues. If you’re searching for non-invasive ways to relieve lower back discomfort, isometric back exercises can be a highly effective solution. These low-impact movements strengthen the core, support spinal stability, and improve overall posture  all without putting excess pressure on the joints.

As a leading back pain specialist in Bangalore, Dr. Ganesh Veerabhadraiah often recommends isometric exercises to patients experiencing chronic back pain, especially those recovering from spine injuries or surgeries. These exercises are not only simple to perform at home but also medically approved to aid in rehabilitation and pain management when done consistently under guidance.

In this blog, you’ll find a detailed step-by-step guide to six isometric back exercises, designed for comfort, safety, and effectiveness. Whether you’re managing mild stiffness or recovering from a spinal condition, these doctor-approved movements can support your healing journey. Make sure to follow the general precautions and always consult your spine and neuro specialist before beginning any new exercise regimen.

Ganesh

Dr. Ganesh Veerabhadraiah

Consultant – Neurosurgeon, Neurointerventional Surgery, Spine Surgeon (Neuro)
23+ Years Experience Overall (17+ years as Neuro Specialist)

Available for Consultation: Jayanagar 9th Block & Kauvery Hospital, Electronic City 

Book An Appointment

General Guidelines:

Use a comfortable mattress and pillow while doing the exercises.

• Eat a small protein snack or one fruit 10 minutes before exercising.
• Drink water in between if needed.
• Perform all exercises slowly, with comfort, and only as advised by your doctor.

Step-by-Step Isometric Back Exercises

1. Supine Relaxation

• Lie down comfortably on the bed in a supine position.
• Take two deep breaths.
• Relax all body parts.

2. Single Leg Raise – Right Leg

• Gently lift your right leg without bending the knee.
• Raise it to 30–40° above the ground.
• Hold for 20 seconds.
• Slowly lower the leg.
• Come back to supine position.

3. Single Leg Raise – Left Leg

• Gently lift your left leg without bending the knee.
• Raise it to 30–40° above the ground.
• Hold for 20 seconds.
• Slowly lower the leg.
• Come back to supine position.

4. Double Leg Raise

• Lift both legs together to about 30–40°.
• Hold for 20 seconds.
• Slowly lower both legs.
• Come back to supine position.

5. Side-Lying Right Leg Raise

•Turn gently onto your right side.
• Lift your left leg (top leg) to 30–40° without bending the knee.
• Hold for 20 seconds.
• Come back to supine position.

6. Side-Lying Left Leg Raise

• Turn gently onto your left side.
• Lift your right leg (top leg) to 30–40° without bending the knee.
• Hold for 20 seconds.
• Come back to supine position.

7. Glute Bridge

• In supine position, take a deep breath.
• Keep both legs together and knees slightly bent.
• Place your palms on the floor beside you.
• Contract the gluteal muscles and gently lift your back above the ground.
• Hold for 20 seconds.
• Lower yourself down and come back to supine position.

8. Four-Limb Lift (Superman)

• In supine position, lift both upper and lower limbs to 20–30°.
• The abdomen will feel slightly elevated (light).
• Hold for 20 seconds.
• Lower all limbs and come back to supine position.

Important Note:

Perform these exercises slowly, without strain, and only under medical supervision. You tube video at Neurowellness India, Spinal exercises – Back & more videos at

▶️ neurowellness india

Isometric back exercises can be a simple yet powerful addition to your daily routine if you’re dealing with lower back pain or recovering from spine-related issues. These exercises, when done correctly and consistently, can help strengthen your core muscles, reduce stress on the spine, and promote better posture — all without requiring any expensive equipment.

Written by
Dr. Ganesh Veerabhadraiah
Head of Department – Neurosurgery
Kauvery Hospital, Electronic City | NeuroWellness India

Book A Consultation

FAQs:

1. What are isometric back exercises?

Isometric back exercises involve contracting the muscles without moving the spine. They help strengthen the core and support spinal stability without straining your back.

2. Can isometric exercises help relieve lower back pain?

Yes, isometric exercises are effective for strengthening muscles around the spine, improving posture, and reducing chronic lower back pain when done under medical supervision.

3. Are these exercises safe for slipped disc or sciatica patients?

These exercises are generally safe but should only be done after consulting a back pain specialist, especially if you have a slipped disc, sciatica, or any spinal injury.

4. How often should I do isometric back exercises?

Most patients benefit from doing these exercises 3–5 times per week. However, the frequency should be customized based on your condition and your doctor’s recommendation.

5. Who is the best back pain specialist in Bangalore for personalized advice?

Dr. Ganesh Veerabhadraiah, Head of Neurosurgery at Kauvery Hospital, Electronic City, is a top-rated back pain specialist in Bangalore with expertise in spine-related treatment and rehabilitation.

Back Pain

adminback pain treatment, Back Pain Treatment in Bangalore

Pregnancy brings profound changes to the body. As the baby grows, so does the strain on muscles, joints, and the spine. One of the most common concerns expectant mothers report is back pain.

Many women ask:

• Is this pain normal?
• When does pregnancy back pain usually start?
• Can it affect my baby?• When should I worry?

This guide explains the medical reasons behind pregnancy-related back pain and helps you understand when it is part of normal body adaptation—and when it needs attention.

• Back pain is very common during pregnancy.
• It usually begins in the second trimester.
• Hormonal changes and posture shifts are major causes.
• Most cases are not dangerous.
• Severe pain, weakness, numbness, or fever require medical evaluation.

Ganesh

Dr. Ganesh Veerabhadraiah

Consultant – Neurosurgeon, Neurointerventional Surgery, Spine Surgeon (Neuro)
23+ Years Experience Overall (17+ years as Neuro Specialist)

Available for Consultation: Jayanagar 9th Block & Kauvery Hospital, Electronic City 

Book An Appointment

Is Back Pain Normal During Pregnancy?

Yes. Back pain is extremely common during pregnancy. Studies suggest that more than half of pregnant women experience some degree of back discomfort.

The spine undergoes significant changes due to:

• Hormonal shifts
• Weight gain
• Postural changes
• Ligament relaxation

Most back pain during pregnancy is mechanical—meaning it arises from strain rather than disease.

When Does Back Pain During Pregnancy Start?

Back pain can begin at different stages depending on individual factors.

First Trimester

Back discomfort may begin early due to hormonal changes. The hormone relaxin increases to loosen ligaments in preparation for childbirth. This can reduce spinal stability and cause mild pain.

Second Trimester

This is when most women begin to notice persistent back pain. The abdomen expands, the center of gravity shifts forward, and spinal muscles work harder to maintain balance.

Third Trimester

Pain may intensify due to:

• Increased weight
• Pelvic joint strain
• Sleep discomfort
• Muscle fatigue

Types of Back Pain During Pregnancy

Understanding the type of pain helps determine whether it is typical or concerning.

1. Lower Back Pain (Lumbar Pain)

This is the most common type and feels similar to back pain experienced outside pregnancy.

2. Pelvic Girdle Pain

Pain felt around the hips, buttocks, or pelvic joints. It may worsen when walking or climbing stairs.

3. Sciatic Pain

Occurs when the sciatic nerve becomes irritated. It causes shooting pain down one leg.

What Causes Back Pain in Pregnancy?

Hormonal Changes

Relaxin softens ligaments and joints, reducing stability in the pelvis and spine.

Weight Gain

Extra body weight increases load on spinal muscles.

Postural Adjustment

As the uterus expands, posture changes. The lower back curves more than usual, increasing strain.

Muscle Separation (Diastasis Recti)

Abdominal muscles may stretch and weaken, reducing core support.

Previous Spine Issues

Women with prior back problems may experience earlier or more intense pain.

Is Pregnancy Back Pain Dangerous?

In most cases, no.
Pregnancy-related back pain is usually muscular or mechanical.

However, certain symptoms should never be ignored.

When Is Back Pain During Pregnancy NOT Normal?

Seek medical evaluation if you experience:

Seek medical evaluation if you experience:

• Severe or sudden pain
• Pain accompanied by fever
• Numbness or tingling in legs
• Progressive weakness
• Difficulty walking
• Loss of bladder or bowel control
• Persistent one-sided pain

These may indicate nerve compression, infection, or other spinal conditions requiring medical assessment.

Severe or sudden pain

• Pain accompanied by fever
• Numbness or tingling in legs
• Progressive weakness
• Difficulty walking
• Loss of bladder or bowel control
• Persistent one-sided pain

These may indicate nerve compression, infection, or other spinal conditions requiring medical assessment.

Can Back Pain Harm the Baby?

Simple mechanical back pain does not harm the baby.

The discomfort is related to musculoskeletal changes in the mother’s body and does not directly affect fetal development.

However, severe pain limiting mobility may reduce daily activity and sleep quality, which can indirectly affect overall well-being.

How to Relieve Back Pain Safely During Pregnancy

Most pregnancy back pain improves with conservative care.

Posture Correction

Maintain upright posture. Avoid slouching.

Supportive Footwear

Wear low-heeled, supportive shoes.

Sleeping Position

Sleep on your side with a pillow between the knees.

Prenatal Exercise

Gentle exercises strengthen back and core muscles.

Pelvic Support Belts

Maternity belts may reduce strain.

Warm Compress

Mild heat therapy may relieve muscle tension.

Avoid:

• Heavy lifting
• Sudden twisting movements
• Prolonged standing

Always consult a doctor before beginning new exercise routines.

When Should You See a Specialist?

Most pregnancy back pain can be managed conservatively. However, evaluation is recommended if:

• Pain worsens progressively
• There is associated numbness or weakness
• Symptoms interfere significantly with daily life
• There is a history of spinal conditions

Timely evaluation ensures both maternal comfort and safety.

Expert Spine Evaluation in Bengaluru

For persistent or concerning symptoms, consultation with an experienced spine specialist is advisable.

Dr. Ganesh Veerabhadraiah

Dr. Ganesh Veerabhadraiah provides evaluation for spine-related conditions with an emphasis on conservative management during pregnancy whenever safely possible.

FAQs

Is lower back pain normal in early pregnancy?

Yes. Hormonal changes can cause mild discomfort even in the first trimester.

When should I worry about pregnancy back pain?

If pain is severe, associated with fever, numbness, weakness, or bladder symptoms.

Can I use painkillers during pregnancy?

Only under medical supervision. Not all medications are safe during pregnancy.

Does back pain mean labor is near?

Not necessarily. Back pain alone is not a sign of labor unless accompanied by contractions.

Can exercise worsen pregnancy back pain?

Appropriate prenatal exercise usually helps. Incorrect or intense exercise may worsen symptoms.

Will back pain go away after delivery?

Most pregnancy-related back pain improves within weeks after childbirth.

Conclusion

Back pain during pregnancy is common and usually part of normal physical adaptation. Most cases are manageable with posture correction, exercise, and supportive care.

However, persistent or severe symptoms deserve proper evaluation. Understanding the difference between normal discomfort and warning signs allows expectant mothers to stay informed and confident.

If you are uncertain whether your back pain is typical or concerning, professional evaluation can provide clarity and reassurance.

Book An Appointment

adminback pain treatment

20 TIPS TO PREVENT DISC PROLAPSE:

Lifestyle Changes

1.          Maintain a Healthy Weight: Reduce excess pressure on your spine by   maintaining a healthy BMI.

2.          Stay Physically Active: Regular exercise strengthens core and back muscles that support the spine.

3.          Avoid Smoking: Smoking accelerates disc degeneration by reducing blood supply to spinal discs.

4.          Stay Hydrated: Proper hydration helps maintain the elasticity and shock-absorbing capacity of spinal discs.

5.          Eat a Balanced Diet: Include calcium, vitamin D, and other nutrients to keep bones and discs healthy.

Postural Awareness

6.          Practice Good Posture: Sit and stand with your back straight, shoulders back, and head aligned.

7.          Use Ergonomic Furniture: Choose chairs and workstations that support your spine’s natural curves.

8.          Avoid Prolonged Sitting: Take breaks every 30 minutes to stretch and move.

9.          Lift Properly: Use your legs, not your back, when lifting heavy objects. Avoid twisting your spine.

10.       Avoid Carrying Heavy Bags: Distribute weight evenly, or use a backpack instead of one-shoulder bags.

Exercise and Fitness

11.       Strengthen Core Muscles: Core-strengthening exercises stabilize your spine.

12.       Stretch Regularly: Flexibility exercises reduce stiffness and improve spinal mobility.

13.       Engage in Low-Impact Activities: Activities like swimming, walking, or yoga are gentle on the spine.

14.       Avoid High-Impact Activities: Minimize activities that place excessive strain on the spine, like heavy weightlifting or jumping.

Sleep Hygiene

15.       Sleep on a Supportive Mattress: Choose a medium-firm mattress that supports spinal alignment.

16.       Adopt a Proper Sleeping Position: Sleep on your back or side with a pillow under your knees or between your legs to reduce strain.

Injury Prevention

17.       Warm Up Before Physical Activity: Prepare your body for exercise to avoid sudden strain on the spine.

18.       Avoid Overexertion: Don’t push your body beyond its limits during work or physical activities.

Health Monitoring

19.       Regular Checkups: Monitor your spine health, especially if you have a history of back issues.

20.       Address Back Pain Early: Seek medical advice if you experience persistent back pain or stiffness to prevent worsening conditions.

These preventive measures help protect the spine and reduce the risk of disc prolapse, promoting long-term spinal health.

For further information contact Team Neurowellness.

Reach 10 AM to 7 PM

Ms. Nandhini -ph 7259669911, 7411571002

Disclaimer: This article is written by team Neurowellness for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise.

Please “DO NOT SELF-MEDICATE”/ GOOGLE and seek professional help regarding any health conditions or concerns. Neurowellness will not be responsible for any act or omission arising from the interpretation of the content present on this page.

Top 10 essential tips for a healthy spine

adminBest spine surgeon in Bangalore, back pain treatment, Bangalore Spine Specialist Clinic, Best Neurosurgeon in Bangalore

Back discomfort affects millions of people every day. Beyond the pain, this type of disease can reduce your quality of life by forcing you to miss work and social events you enjoy, as well as preventing you from performing even ordinary, everyday duties.

According to National Institute of Neurological Disorders and Stroke, low back pain is the largest cause of work-related disability (NINDS)

Taking care of your spine- your back and neck- now will reduce your chances of suffering from back discomfort later.

Many of the efforts you can take to improve your spine’s overall health are as simple as improving your body mechanics or how you move and hold yourself while performing regular jobs and activities.

Back pain

Back pain is a prominent cause of disability worldwide, and it is one of the most common reasons people visit the doctor or miss work.

Fortunately, you may take steps to prevent or alleviate most instances of back discomfort. If prevention fails, basic home treatment and appropriate body mechanics can frequently cure your back and keep it functional within a few weeks. Back pain is rarely treated with surgery.

Symptoms of back pain:

Back pain can be anything from a dull ache in the muscles to a shooting, pulling or stabbing pain.

Furthermore, pain may travel down your leg or worsen when you bend, twist, lift, stand or walk.

When do you see a doctor?

 Most back pain improves over time with self care and home treatment, usually within a few weeks. You see a doctor when:

  • Your back pain has been going on for a few weeks
  • Back pain is intense and does not get any better with rest
  • It spreads down one or both legs, particularly if discomfort is felt below the knee
  • One or both legs experience weakness, numbness or tingling
  • It is followed with an inexplicable decrease of weight

Back discomfort might occasionally indicate a significant medical concern. If you have back discomfort, seek medical attention right away or if you are from Bangalore then visit a Bangalore Spine Specialist Clinic for the best Back Pain Treatment in Bangalore:

  • New bowel or bladder problems occur as a result of this medication
  • Is accompanied by a high temperature
  • After a fall, hit to the back or another injury

Causes of back pain:

 Back pain frequently occurs without a known reason that your doctor can determine through a test or imaging study. Back discomfort is usually associated with the following conditions:

  • Strain of a muscle or ligament

 Back muscles and ligaments can be strained by repeated heavy lifting or a sudden uncomfortable movement. Constant tension on your back might produce severe muscle spasms if you are in poor physical shape.

  • Discs that have bulged or ruptured

 Discs act as cushions between your spine’s bones (vertebrae). A disc’s soft substance can expand or rupture, putting pressure on a nerve. A bulging or ruptured disc, on the other hand, can cause no back pain. Disc disease is frequently discovered by chance when you receive spine X-rays for another cause.

 The lower back can be affected by osteoarthritis. In some circumstances, arthritis in the spine can cause spinal stenosis, which is a narrowing of the area around the spinal cord.

  • Osteoporosis

Your spine’s vertebrae can develop painful fractures if your bones become porous and brittle.

  •  Risk factors

 Back discomfort can affect anyone, including toddlers and teenagers. These  variable may increase your chances of having back pain:

  • Age : Back discomfort becomes increasingly common as you age, beginning around the age of 30 or 40.
  • Lack of physical activity: Back discomfort can be caused by weak, underused muscles in the back and abdomen.
  • A lot of weight: Your back is put under additional strain if you are overweight.
  • Diseases: Arthritis is a disease that affects people of all ages.
  • Lifting done incorrectly: Back pain can result from using your back instead of your legs.
  • Psychological problems: Back pain appears to be more common in people who suffer from depression and anxiety.
  • Smoking: Back pain is more common in smokers. This could be due to the fact that smoking causes increased coughing, which can lead to herniated discs. Smoking can also reduce blood flow to the spine, increasing the risk of a stroke.

Top 10 essential tips for a healthy spine:

 1. Examine your exercise regimen

 A good workout routine aids in the maintenance of a healthy spine. Exercise can also aid in the rehabilitation of injuries to the spine.

You no longer need to be a professional athlete with a  complicated exercise regimen to maintain a healthy spine. It is enough to undertake a simple exercise regimen that strengthens and stretches your back, abdominal muscles and hamstrings.

These basic workouts will help in the delivery of nutrients to your soft tissues and spinal discs as well as maintaining the health of your spinal discs, muscles, joints and ligaments. Stretching and strengthening aid in the degeneration of spine.

2. Appropriate lifting

Lifting heavy objects incorrectly can weaken your lower back muscles, resulting in a back injury and unpleasant muscular strains.

When lifting something heavy if your body is not properly positioned, you risk locking your spinal joint or rupturing your spinal discs.

Lifting correctly entails more than just bending your knees. When lifting a big object, make sure you lead with your hips rather than your back.

Put your chest forward and rely on your abdominal muscles. These simple tips will help you avoid pulling a muscle in your spine, which may be very painful.

3. Verify your posture

 Do you find yourself slouching at work or while sitting on the couch at home? Many people do not even realise they have bad posture.

If you look at a photo of a spine, you will notice that it curves naturally. It is also critical that your sitting posture helps to sustain these curves.

spine

When your posture goes against the normal curve of your spine, you risk damaging the sensitive nerves in your spine.

First, stretch and walk whenever you can, even if it is only for a few minutes. Make sure your desk and office chair are in good shape.

Get a stand up desk to work for a few hours or spend some time sitting on an exercise ball. These solutions are suitable for those who have the ability to choose.

4. Get massage therapy for your body

Massage treatment has a number of advantages. It’s a good way to efficiently treat back problems and pain in specific situations.

Massage treatment promotes blood circulation, relieves sore muscles in the spine and enhances endorphin levels in the spine, to name a few benefits. Massage therapy can even assist you in sleeping better.

5. Walking on a regular basis result in a healthy spine

Walking on a regular basis has a number of advantages. Walking helps to strengthen your core, nourish your spine and keep your body upright. It also strengthens bone structure and enhances flexibility.

Before starting a walking routine, see your doctor.

A Neurosurgeon will advise you on how long you should walk.

6. Heat therapy can relieve pain

 It is no secret that heat relaxes muscles. When heat is  applied it encourages blood flow. This gives your muscles the nourishment that your spine requires.

Heat therapy relieves discomfort in your spine’s joints and muscles. It has also been reported to help with muscle spasms.

There are a variety of heat therapy items available. Consider using a heating pad or a heat wrap that emits low, continuous heat over a period of many hours.

7. The right way to sleep

Creating a sleep plan that is suited for your body to get the best benefits for a healthy spine.

Get a pillow that supports the natural curve of your neck. Everyone is unique. As a result, a cushion that suits one individual may not suit another. The type of sleeping pillow you require is also determined by your sleeping posture.

8. Join a yoga meditation course

Meditation has been found in studies to be an effective treatment for persistent back pain. Many patients with persistent back pain have found relief through yoga, Tai Chi and mindful meditation.

Breathing and stretching exercises appear to improve the health of the spine. What matters most is that you practice on a regular basis.

9. Eat well and keep a healthy weight

The importance of a good diet in maintaining a healthy spine cannot be overstated. Preventing spinal problems like osteoarthritis and osteoporosis can be as simple as eating meals high in calcium and containing critical nutrients and vitamins

10. Quit smoking

It reduces the toxic and harmful substances load in the body, reduces the  vessel narrowing and blood supply to spine.  Quiting smoke also reduces cough and reduces intra spinal pressure.

Disclaimer:

This article /content is for general information and educational purposes only and is not complete or exhaustive. The presentation / article / content is not intended or implied to provide or substitute for medical or other professional health care advice, be used to assess health conditions, or used or relied upon for diagnosis or treatment. This presentation / article /content do not constitute an endorsement or an approval of any of the products, services, contents or opinions. NeuroWellness makes no representations as to accuracy, completeness, correctness, suitability or validity of any information contained in this presentation / article / content and will not be liable for any losses, injuries or damages arising from its use.