Last Updated:May 27, 2025, 16:29 IST
Chronic back pain can be easily managed by making some changes to your lifestyle. These simple habits can make a big difference in spine health.
Simple 10-minute core workouts can support the spine and reduce stress.
Chronic back pain affects millions globally. In India alone, nearly half the population grapples with low back pain. With today’s digital lifestyle, sedentary habits, and long hours of sitting, this issue is only becoming more common. The good news? Preventing and managing back pain can be simple if you follow practical, tech-savvy solutions that fit into your everyday life.
Dr. Naveen Palla, MBBS, MS (Ortho), Sr. Consultant Orthopaedician, Apollo Hospitals, Visakhapatnam, shares five easy habits that you can incorporate into your routine to prevent and manage back pain effectively.
Posture is Everything: Tech-Driven Reminders
Poor posture is a leading cause of back pain, especially with prolonged sitting. Tech tools and wearable posture correctors can remind you to sit up straight, providing gentle nudges when you start slouching. These small, tech-driven adjustments can make a big difference in spine health throughout your day.
Strengthen Your Core: 10-Minute Workouts
A strong core supports your spine and reduces strain. Short, effective exercises like planks, bridges, and sit-ups, done just 10 minutes a day, can strengthen your core without requiring hours in the gym. Fitness apps and online routines make it easy to stay consistent, integrating these exercises into your daily routine.
Maintain a Healthy Weight: Flexitarian Diet for Spine Health
Excess weight, especially around the abdomen, puts strain on your spine. The flexitarian diet, focusing on plant-based foods and reducing meat intake, helps with weight management and reduces inflammation. It’s a sustainable approach to eating that supports spinal health and overall well-being.
Lift Smarter: Ergonomic Gadgets for Safer Lifting
Improper lifting is a common cause of back injuries. Modern ergonomic tools like smart lifting assistants help ensure you lift correctly and avoid unnecessary strain. These devices measure the weight you’re lifting and provide tips on proper technique, making lifting safer and more efficient.
Stretching for the Modern Age: Microbreaks for Flexibility
Incorporating stretching into your daily routine is essential. Use apps and alarms to remind you to take breaks every 30-60 minutes and guide you through spine-friendly stretches. These quick, one to two minute breaks help reduce muscle tension and improve flexibility, preventing stiffness and back pain.
- Location :
Delhi, India, India
- First Published:
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