4 expert tips for a strong back

Right from sitting, standing and lifting to exercising, here's how to prevent back pain.

In this age, where most of us spend hours at a stretch on a computer, our back and spine have to bear all the burnt. And this is the reason, why most of us end up with severe back pain or spinal problems at an early age. But making few changes in your lifestyle and keeping some expert tips in mind for a healthy and strong back can help in the long run. Our expert Jacob Roshan Mathew, Sports, Manual Therapist, AktivOrtho, shares few tips for the same.

1. Start slowly with exercise: It goes without saying that exercise is the key to staying fit and healthy. And the same rule applies to the back. You can start off with regular low-impact aerobic activities and make sure that these exercises don't strain the back. This can help in improving strength and endurance and allow the back muscles to function better. And what can be best than starting with walking and swimming? However, if you have a back problem, talk to your physiotherapist about exercises you can do and those you can avoid.

2. Improve flexibility in the back: It is important to build muscle strength and flexibility as it will help in improving the flexibility of the spine and back. To achieve this, concentrate on exercises that target on abdominal and back muscles, which are known as core-strengthening exercises. This will help in conditioning these muscles to improve flexibility in your spine and lower limb.

3. Maintain a healthy weight: One of the most common causes of back pain and strain in the lower back is being overweight and obese. This is because being overweight can strain the muscles of the back and the only effective way to lower your risk of back and keep your back healthy is to lose weight. Here's more on how to lose weight.

4. Follow proper body mechanics: Did you know that the way you sit and the way you stand or lift an object can have a severe effect on the back? According to Jacob, following proper rules while sitting, standing and lifting play a vital role in keeping your back healthy and strong. Here are few things to keep in the mind.

• Stand: The right way to stand is to pull the tummy inwards gently and maintain a neutral pelvic position. If you are standing for long, then ensure that the body weight is on both the feet and not on a single one. Remember in mind that a good posture can significantly reduce the stress on the muscles of the back.
• Sit: When it comes to sitting, choose a chair with a proper arm rest, lower back support and swivel base. As you sit, make sure that the knees and hips are at the same level. Also, change your position every 30 minutes to 40 minutes to ease the pressure on the back.
• Lift: If you have to lift a heavy object, then make sure that the pressure is on the buttock and not on the back. Also, hold the load close to the body as it relieves strain on the back. If the object is too heavy, then lift it with the help of a partner and not alone. Also, avoid these common risk factors for lower back pain.

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