Back Pain is one of the most prevalent problems in corporate employees. The Health Care Welfare Society [Mumbai, India], an NGO, surveyed 3,200 professionals between the ages of 25 and 40 and found that a majority of them suffered from back pain after sitting for eight hours at a stretch.
Common Causes of Back pain
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Muscle strain or spasm
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Sprain of ligaments
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Muscle Weakness
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Sitting too long in same position
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Slipped disc
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Spondylosis
Postures to avoid back pain
* Good Posture: Always sit / walk straight. While sleeping do not lie on your tummy.
* Take a break: Avoid sitting in a chair for longer than 30 minutes at a time; get up and move around.
* Practice relaxation techniques: Relax your back muscles, when you're sitting in one place for a long time. Stretch your upper and lower back. Hold the stretch for 5-10 seconds and slowly release.
* Drop the load: Exercise for 4-5 times a week to shed extra weight (if any). Aerobic exercise or yogasanas are good for preventing back pain.
* Exercise your back & Abdomen: Back exercises strengthen back muscles. Abdominal crunches strengthen abdominal muscles and this decreases the tendency towards back pain.
Good posture and back support are critical for reducing the incidence and levels of back pain. The result is freedom from back pain and a stronger, healthier back.
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