Strengthen Your Back – 5 Simple Tips

 If you regularly suffer from back pain, it is an indication that your back is not in a healthy condition. In order to get a grip on back pain, it is necessary to strengthen the back muscles. A healthy back not only reduces the risk of pain, but also supports your upper body, thus allowing you to lead a normal life.

5 ways to strengthen your back

1. Control your weight: Obesity is one of the most common reasons for back pain. The excess weight in and around the abdominal region puts constant stress on the back muscles, leading to chronic pain. Reducing your weight by just 5kgs can help in controlling and even minimizing the sensation of pain.

2. Exercise regularly: The muscles in your abdomen and lower back need to be strong in order to give support to your spine. By exercising regularly, you will make sure that your back always stays strong and healthy. Try to do aerobic exercise at least 5 times a week. Make sure your workout routine has some exercises that specifically target back muscles.

3. Practise good ergonomics: If you are required to sit or stand for long periods, then ergonomics becomes crucial for back health. Take a break for every 30 minutes of continuous sitting or standing. Use the break to do simple stretching exercises. This will increase blood circulation and relieve muscular stress.

4. Get massage: This will reduce mental as well as physical stress. Massage temporarily increases the production of the hormone endorphin in your body. This reduces the feeling of pain and stabilizes your mood. By increasing blood circulation to your back, massage also helps to bring nutrients and oxygen to the tired cells.

5. Take rest: Throughout the day, the muscles in your back work to support your entire upper body. Your spine works to add strength and flexibility to your movements. Thus, it is necessary to give rest to your back at night. Make sure that the mattress is neither too soft nor too hard. Try out different sleeping positions to avoid straining any particular muscle group. 

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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