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Low back pain is a leading cause of disability and absenteeism in the workplace globally. This widespread issue transcends demographics such as age, gender, or occupation, affecting anyone at any time without warning. Studies suggest that about 60 to 80% of people may experience low back discomfort at some point in their lifetime.
Poor sitting posture, particularly placing pressure on the spinal discs, is often the root cause of discomfort in the L1 and L5 vertebrae segments, which support the base of the spine. This condition can cause mild to severe discomfort and impact your ability to perform daily activities. Consult a spine care hospital in Yeshwanthpur Bangalore, if you require treatment for back pain that is not manageable through posture modifications.
Common Posture Mistakes That Lead to Low Back Pain
Following are some of the posture mistakes that lead to low back pain:
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Sitting for extended periods puts pressure on the low back, leading to muscle strain and pain.
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Sleeping on the stomach leads to muscle imbalances.
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Carrying heavy weight causes strain on the low back muscles.
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Poor workstation ergonomics commonly includes sitting in a too-low or high chair, which over time leads to low back pain.
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Wearing heels can cause an imbalance in the pelvis and leads to low back pain.
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Slouching (hunchback position) can put a strain on the discs and make the spine curve look unnatural and round-shaped.
What Are the Ways to Prevent Low Back Pain?
Maintaining good posture when sitting, standing, and walking often tends to help in reducing low back pain and give relief.
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Sit up straight and maintain the natural curves of the spine. Use a lumbar roll or pillow to support the lower back if necessary.
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Keep your feet flat when sitting or standing to maintain balance and avoid strain on the low back.
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Use a supportive mattress to maintain proper alignment of the spine while sleeping.
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Avoid crossing your legs when sitting to maintain balance and avoid strain on the low back.
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Lift with your legs instead of your back to avoid straining the low back muscles when picking up heavy objects.
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Take breaks every 30 minutes when sitting or standing to avoid muscle fatigue and strain.
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Maintaining a healthy weight is paramount of importance in your over well-being, not just spine health.
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Exercise regularly to strengthen your core and back muscles as well as stretch before and after exercise.
When to Seek Medical Attention for Lower Back Pain?
Seeking professional help at the right time is the first step towards treating the problem. Thus, knowing when to approach doctors remains essential. You can consult a doctor if you experience:
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Severe pain that doesn’t go away with rest or pain relievers.
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Pain lasting longer than two weeks.
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Pain radiates down the legs or causes numbness or tingling.
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Loss of bladder or bowel control.
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Weakness in the legs or difficulty walking.
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Fever or chills.
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Recent trauma or injury to the low back.
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History of cancer or other medical conditions.
Treatments for Low Back Pain
Maintaining good health requires a proactive approach. If you're struggling with back issues or poor posture, physical therapy is the ideal solution to strengthen the back. Acupuncture and laser therapy relieve pain without surgery. Medications like muscle relaxants and anti-inflammatory drugs may help ease discomfort associated with inflammation or pain-related symptoms. Injections of corticosteroids or numbing medications provide temporary relief. In severe cases, surgery becomes necessary to relieve low back pain.
Exercises to Improve Posture
The Plank
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Place your forearms on the ground and perform a push-up.
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Push up onto your forearms and toes; keep your back straight and your elbows on the ground.
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Hold for a few seconds and relax.
The Bird Dog
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Get down on your hands and knees, maintaining your back straight.
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Extend one leg and the opposing arm straight out.
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Hold for five-ten seconds, then relax.
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Alternate with the opposite leg and arm.
The Arch
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Lie on your back with your arms by your sides.
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Lift your hips gradually with your back, buttocks, and abdominal muscles.
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Hold for five-ten seconds, then rest.
The Cobra post
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Lie on your stomach with your hands under your shoulders.
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Inhale and lift your chest off the ground, keeping your elbows close to your sides.
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Exhale and lower your chest back down to the ground.
Unsurprisingly, back pain often becomes a prevalent concern as we grow older. However, there are ways to preserve and enhance the health of our backs. Maintaining an appropriate sitting posture, strengthening our core muscles, and seeking medical guidance will put the spine in the best condition.
Consult the best spine doctor in Yeshwanthpur Bangalore for diagnosis and treatment of chronic back pain.
FAQs
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Can lower back pain be cured?
Lower back pain can be very well managed with proper posture, regular exercise, and medical treatment.
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How do I know if the back pain is severe?
If you experience a severe ache that prevents you from performing usual tasks or has symptoms like leg numbness or tingling, consult a spine surgeon immediately.
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What is the best sleeping position for low back pain?
Sleeping on your back or side is the best position to relieve lower back pain.
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