Simple tips to strengthen your spine

CHENNAI: A sedentary lifestyle has led to a rise within the time spent sitting during work hours, travel and reception . Sitting for an extended time a day is injurious to health, with increased risk of diabetes, heart diseases, depression and cancer.

An average person with a desk job spends a minimum of eight to 10 hours sitting during a day. Back or neck pain is one among the foremost common symptoms experienced by them. Prolonged sitting affects the muscles, ligaments, discs and joints of the spine. Inactivity tends to weaken the spinal, abdominal and gluteal muscles, reducing the core strength. Hip flexors and hamstring muscles become shortened and cause stiffness and thereby increase the strain on the lower back.

A bad posture, like slouching forwards or hunching, sliding to the sting of the chair and leaning back an excessive amount of , bending the neck to seem down or up while watching the pc screen — results in chronic repetitive overstrain on the trunk muscles and spine. The lumbar discs are subjected to high pressures during a bad posture. this might cause accelerated degeneration of the discs resulting in increased risk of disc prolapse.

Prolonged use of mobile phones is typically related to forward flexion of the neck. this is often one among the leading causes of upper back, neck and shoulder pain. Weight gain is an eventual outcome of sedentary lifestyle and it also strains the spine and increases the danger of developing chronic back pain. So, if you spend hours sitting and suffer from chronic back or neck pain, then the subsequent measures will assist you recover or prevent spinal pain:

Good posture: Maintain good spinal posture while doing daily activities, including household chores, sitting at work, bending and lifting weights and travelling. Choose ergonomic chairs with adequate back support, thigh support, adjustable height and arm rests. Walk or stretch your back muscles often.
Exercise: Regular exercises to strengthen the spinal muscles, abdominal muscles and core muscle is extremely important. those that sit for long hours, women after child birth, and therefore the refore the elderly are likely to possess weak core strength that results in more stress on the spine and the back muscles.
Sleep: The spinal muscles are continuously at work. they have adequate rest to recover overnight to be ready for subsequent day. The discs within the spine lose some water during the day. once we sleep, the discs recover the lost water pressure. If the sleep duration is insufficient , over a period of your time , the repetitive stress results in muscle fatigue.
Diet and sunlight: Adequate water intake is important to stop dehydration. The function of the discs within the spine depends on its ability to retain enough water in its matrix. Loss of this ability is that the initiative towards disc degeneration and related problems. A diet rich in calcium and vitamin D is important for muscle and bone strength. Low vitamin D is related to increased risk of falls within the elderly. Loss of calcium from bones results in osteoporosis which successively leads fractures.
Quit smoking: the sole factor that's proven to steer to early disc degeneration, aside from genetic composition, is tobacco smoking. The discs within the spine don't have their own blood supply and that they depend upon the adjacent vertebral body for oxygen, glucose and other essential nutrients. Smoking leads to reduced blood supply to the vertebral bodies and this affects the permeation of nutrients into the discs, setting off an acceleration of disc degeneration and related problems.

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