You might be stressing out because you’ve been having that constant back pain that’s becoming detrimental for working and everyday activities. One thing you should know is that you generally don’t have anything to worry about—back pain occurs in almost every man and woman. If you got to any back pain specialist in Singapore, they will tell you that it’s a condition that’s very much treatable and could help you avoid future complications. Here are top 10 tips to take charge of your back pain—all from a Singapore back pain specialist’s point of view.
- Exercise regularly
Exercising regularly will help strengthen your back muscles, which could help avoid any back problems that happen in most people. When you build you develop enough muscle strength in your back using exercises and even lifting heavier weights, then you allow your spine more support that it needs to keep it in a healthy level. In short, being physically healthy can help you avoid any complications in the future.
- Avoid carrying heavy loads with one shoulder only
If you need to carry a heavy load or a backpack, make sure to carry it with both your shoulders to avoid too much stress on the other. Also, try to avoid sling bags.
- Stop smoking
Smoking reduces the blood supply to the discs in the spine—specifically, in those between the vertebrae. Quitting will significantly lower your risk these discs degenerating.
- Maintain a healthy weight
Lose weight if you need to, so your back won’t have to deal with too much pressure from too much weight. If you are at a healthy number, maintain it to avoid any back problems.
- Take short breaks
If you’re used to working in front of a desk, take regular breaks to stretch your muscles out.
- Maintain good posture
Nowadays, good posture is something that is neglected. Maintaining a good posture is important to prevent any back pains. Do not slump or slouch and if you find yourself doing these, stretch and straighten your back.
- Sleep comfortably
Check your bed and mattress if these provide you with adequate support for your back, neck, and head—all suitable for your weight you’re in. Some back pains come from uncomfortable sleeping situations so make sure to check it out.
Most of the time, back pain comes from stress. If you’re feeling a little too stressed out and your back pays for it, make sure to give yourself time to relax or meditate just so blood can keep flowing and your muscles could release.
If you find yourself with back pain, try these methods to relieve yourself of the stress. However, if you chronically experience it, you might want to look for a back pain specialist in Singapore. In the meantime, learn to relax, breathe, exercise, and take breaks. All these will come a long way.