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8 tips to reduce back pain and maintain its integrity

8 tips to reduce back pain and maintain its integrity


Back pain is one of the most common problems for patients who see their doctor. The majority of Americans suffer from low back pain at some point in their lives. The causes range from severe sprains due to injuries on the athletic field to long-term degenerative diseases caused by various factors.

Ki Kim, head of the department of spinal neurosurgery at the University of California, said, “Davis Health,” I tend to see patients when they need a hammer the most. Back pain reliefMy goal is to use the least invasive treatment that will provide maximum comfort if non-surgical treatments fail, but there are things everyone can do to help them avoid having to undergo a surgery. back surgery.

Here are eight tips from Kim to keep your back healthy

1- Strengthen your abdominal muscles

Pressure is applied to your lower back to support your entire upper body. The muscles around your back need to be tightened in order to support your spine and reduce stress on your lower back. Our core muscles are rarely used during daily activities, so they need to be toned through specific and Guided exercises, this can be accomplished with simple exercises that don’t take a lot of time.

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2- Stretching exercises

Many back pain is caused by tight muscles. If your back muscles are tense, they will put extra pressure on your entire spine including the joints, get used to daily stretching to promote spine health and relieve back pain.

3- Avoid sitting in a bad posture

The discs in the lower part of the spine are loaded with a poor sitting position than standing.If you have to sit for long periods of time, stand up and walk intermittently.

4- Walk

Walking is a very safe and effective exercise. Brisk walking at work or outdoors will help you maintain proper weight and relieve back pain.

5- Correctly lift the forms

It is very easy to twist in the wrong direction, which can lead to muscle spasms and pain, use proper body mechanics, and get help if the object is heavy.

6- sleep well

Sleeping on your back also puts pressure on your spine. Elevate your knees slightly by placing a pillow underneath or lying on your side with a pillow between your knees to reduce pressure.

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7- watch your weight

Excessive weight puts pressure on your back, in order to compensate for the extra weight, the spine may become unevenly tilted and tired, the back may lose proper support, and abnormal curvature of the spine occurs over time.

8- stop smoking

Smoking limits blood flow to the tablets that protect your vertebrae and can speed up disc degeneration. Smoking also reduces calcium absorption and new bone growth, which increases the risk of developing fractures from osteoporosis.

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