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Lower Back Pain and How to Actually Prevent it?

by Drsameeragupta
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Lower Back Pain and How to Actually Prevent it?

Lower Back Pain has become common among the people from all over the world. The worst part is it is becoming more common in younger generations because of the reasons like they have been sitting and working for long hours. Low back pain is usually caused by injury to a muscle(strain) or ligament(sprain). According to the top physiotherapist in Mumbai the causes include poor posture, lack of regular exercises, a fracture, a ruptured disc or even arthritis. 

Being one of the most strong and flexible bones, the lower back is also susceptible to developing lots of problems. Because of many nerves that run throughout your spine and into the rest of your body. It is strongly suggested to visit an occupational therapist in Mumbai if there is something wrong with your lower back pain. It will not only help you avoid direct injury but also prevent indirect trauma to your whole body. Let us have some tips that will help you protect and stabilise your lower back.

Strengthen your core muscles

The best way to avoid any kind of injury is to have strong and supportive muscles throughout the trunk of your body. According to the top physiotherapist in Mumbai, you need to be active with low-impact cardiovascular exercises to keep blood flow to the spine and stretch your muscles. Moreover, more exercises like ball workouts and water therapy can be very useful to strengthen your core muscles and prevent low back pain. If exercise seems difficult then make small goals to slowly get yourself going.

Invest in an ergonomic office chair

When you slouch forward again and again while working at a desk, it puts an excessive pressure on the discs in your lower back and can cause problems. You can also suffer from disc degeneration to occur or further deteriorate if not taken care of. Because of coronavirus we all have been working from home and without a proper setup the low back pain has become quite common among everyone. With an ergonomic chair you can align and support your back and thighs correctly. It is also helpful to set a timer for every 50 minutes to an hour on your phone to remind yourself to check your posture.

Dissipate stressors during everyday activities

Another hot tip from the occupational therapist in Mumbai is to dissipate stressors during everyday activities. Even the small amount of stress on intricate structures in your lower back can add up and lead to degeneration and pain over time. So, you need to be very intricate with your everyday activities like opening a door, brooming your room, or gardening. Using spine sparing principles such as these on a daily basis helps prevent chronic injury to the tissues. 


These are some useful tips from the minds of top physiotherapists. You can also do proper posture while walking and running, proper posture while resting and also stretch your hamstrings to the list as these are also some useful tips. We hope you will find this information useful.

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