Bending Right Means Relieving Backache

Back pain can take many forms, ranging from a persistent dull ache to sudden sharp pain, and it can be caused by a variety of factors. It can occur as a result of a sprain, fracture, or other unintentional injuries. It may be due to a disease or medical condition such as arthritis, fibromyalgia, or stenosis of the spine (a narrowing of the spinal canal through which the spinal cord passes). Many individuals grow back pain as a result of being overweight or sedentary.

The fact of the matter is that lower back pain improves within a few days or weeks, and operation is rarely required. Furthermore, simple self-help strategies like these can be surprisingly effective at preventing and treating back pain.

Causes of Back Pain When Bending

Your spine and back are sensitive areas of your body that can be impacted by various factors. When you lean down, your back can hurt for various reasons including:

Strained muscle

When a muscle is overstretched or torn, it becomes strained or pulled. Physical activity, overuse, and a lack of flexibility are common causes.

Muscle spasms and cramps are extremely common

They may occur at any time of the day but are more frequent during exercise or on the days after a workout. Lower back muscle spasms are common when you are leaning down and lifting, but they may occur during any movement involving your lower body.

Arthritis

Lower back pain may be caused by arthritis if you are over the age of 55. Cartilage protects your joints and, when damaged, can cause pain and stiffness.

Spondylolisthesis

Spondylolisthesis occurs when an injured vertebra shifts or slips forward on the vertebra immediately below it. Spondylolisthesis is more common in youth who participate in sports such as gymnastics and weightlifting, and it is often the result of untreated spondylolysis. 

Easy ways to avoid back pain

Maintain a close relationship with the weight

The greater the distance between an object and one's center of gravity, the more force is required to hold that object up.

Bend at the hips rather than the back

Always bend at the hips rather than the low back. The majority of individuals feel that bending their knees will ensure a safe lift, yet this form alone can cause a back injury. The most important technique is to bend your hips and keep your upper body as erect and pointed forward as possible.

Keep the forward Chest

The back is kept straight and injury to the back is avoided when the chest is kept forward, and the body is bent at the hips. As a result, the back muscles will be used most effectively to maintain good posture, as they are designed to do. The knees will automatically bend, allowing the muscles of the legs and hips to produce the necessary power for proper lifting.

Lift correctly

When picking up a heavy object, bend your knees and keep the object close to your body. Also, avoid twisting your body when lifting and wear a brace if your job requires heavy lifting.

Keep a healthy weight

Staying in shape is one of the most important pieces of advice to avoid back pain; extra pounds stress your back and can cause pain. Eating a healthy diet rich in fruits and vegetables and low in processed foods can help you maintain a healthy weight and a healthy back.

References
  1. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20044526
  2. https://medlineplus.gov/ency/article/002119.htm

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