Ten ways to beat backache

Exercise: Go for a half-an-hour aerobic exercise morning and evening, at least five days a week. The type of exercise should be chosen depending on one’s age and general health condition. Walking and swimming help prevent backache.

Food: Eat food in moderation and in time. Calcium-rich food such as leafy vegetables, milk, butter and curd strengthen bone and prevent constipation. Drink sufficient water.

Sitting posture: While sitting keep the backbone erect and rest the feet on the floor. Keep a comfortable distance between chair and table. Don’t sit for more than half an hour at a stretch. Walk and relax for a while after every half an hour.

Sleeping posture: Lying on a wooden cot on a bedsheet or thin bed is best for the backbone. Avoid big pillow or cushion. First lie on the side of the body and then on the back with legs and hands stretched.

Lifting weight: Most backaches occur as a result of lifting the weight forcefully by leaning towards the side or front. Lift the weight by bending the knees and holding the weight close to the body.

Sleep: Don’t sleep during the day. Ensure 5-6 hours of sleep in the night. Have moderate sex. Practise regular toilet habits.

Sunlight: Expose body to the warm evening sun. Vitamin D obtained from sunlight is good for the growth of bone.

Obesity: Control body weight according to one’s height. When the feet become too weak to hold the body weight, it leads to backache.

Bad habits: Avoid bad habits like smoking and drinking. These invite diseases like BP and diabetics, which could aggravate your backache.

Mental health: Stress and tension cause backache. Practice mental relaxation and de-stressing techniques like yoga and music therapy.

(Courtesy:Mathrubhumi Arogya Masika. The writer is attached to Kottakkal Arya Vaidya Sala, Kottakkal )