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Backaches
can be a real pain in the back. According to various studies
IT professionals are at high risk.
“A lack of good posture, weak muscles, stress, dietary
habits and mental anxiety all contribute to the spine being
one of the first organs to be affected, resulting in serious
spinal problems later,” says a spine specialist.
In
fact, in mid-December, one hospital conducted a retrospective
analysis study of patients coming to the hospital for
treatment of spinal problems. The findings didn’t surprise
experts.
In the last two years, there has been a 42 per cent increase
in the number of patients coming to us with spinal problems.
Secondly, the number of people affected has dramatically
increased in the younger age group. Two years ago, the figure
was around 22 per cent. Today, 58 per cent of patients with
spinal problems are from the 40-45 years age group.
While
the most common problem was a slipped disc and spondylosis,
the average age group affected by these ailments is 55-60
years. Now that middle-aged people are suffering from these
ailments, it is a reflection on the increase in the wear and
tear of the spine due to today’s stressful lifestyle.
People in the high-risk group include IT professionals who
have to be at their workstations for more than eight hours a
day, over-weight people and industrial workers.
Most people suffer from backaches due to incorrect posture,
stress and stiffness in the hamstrings. It is important,
therefore, to work on the abdomen area and flexibility of the
lower body, which automatically strengthens the back.
Experts recommends a quick set of light exercises that you can
do after you wake up or before you hit the sack, to chase away
those backside blues!
EXERCISES :
* Crunches: Warm up for two minutes by stretching your body,
before doing two sets of normal crunches, which work to
strengthen the abdomen.
* Hamstring stretch: Standing on one leg, put your other leg
on a low chair or table and lean forward, keeping the back
completely straight. Alternate with the other leg. This works
to make your lower body more flexible.
* Hyper-extension: At night, just before you go to bed, lie
down on your stomach with your hands clasped behind your back.
Then lift your upper body at a position where there is a mild
discomfort on your back. This not only stretches your back,
but also strengthens the lower back.
* Swimming: An excellent activity for someone with back
problems.
HANDY TIPS :
* The most obvious thing to do is sleep on a firm mattress.
* Make sure the furniture in your home and office is
appropriate to body posture, along with lumbar support.
* Be very careful when lifting heavy objects. The old rule of
lift with your legs, not your back, still holds true and can
prevent some serious discomforts.
* Bed rest, another obvious solution to backaches, is not all
that it’s made out to be. Rest if you must, but not more
than a day or two. Your back muscles can get weak if you
don’t use them, or stay in bed longer than two days. The
sooner you move around, the sooner you will get better.
* Changing your lifestyle and exercising is more important
than medication.
(Check with your doctor or health professional before
starting an exercise routine)
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Mind
Over back Pain
Easing
an aching back doesn’t have to mean drugs or surgery.
Doctors at Indiana University School of Medicine found
that exercise coupled with therapy can lessen the pain.
Researchers
divided 211 people
with lower back pain into two groups. All continued to
see their doctor for treatment, but half also attended
three classes where they learnt back-strengthening
exercises and methods for coping with frustration and
anxiety, such as deep breathing, distraction and
positive thinking. After four months, the students
reported less day- to day pain, and a year later, they
had less depression and anxiety.
Negative
emotions can exacerbate pain. The classes
taught people better ways to deal with these feelings,
and gave them more confidence in their ability to manage
back pain, which, in turn, led them to engage in the
behaviors needed to improve symptoms. |
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