Most people are suffering from back pain. Most of the people are from the IT sectors. Also, most of them are struggling with slip discs. Any stage of disc bulge, herniated disc, sciatica, muscle strain can be cured with proper exercises and precautions.
We are not a doctor, based on research we are sharing information with you. If you have severe chronic pain, please consult a doctor before taking any following actions.
Before knowing what should be done, let’s understand how our back works.
- The spine is made up of bones called vertebrae.
- Ligaments and joints hold the vertebrae together.
- Between each vertebra, discs provide cushioning.
- Nerves extend through small holes in the vertebrae to different parts of the body.
- Tendons attach the muscles to the vertebrae.
- These muscles support the spine and allow for movement.
The discs are made of strong rubbery material which helps the spine to be so flexible. Nerves from the spinal cord come out from between the vertebrae to relay messages to and from various parts of the body. When disc prolapse happens, the disc bulges out and starts pressing the nerves around that area, so you will feel the pain and weakness in the parts that nerve is going.
Having flexible and healthy muscles creates less pressure on vertebrae (spine) and discs. So our aim should be to have good strength and flexibility in the muscles surrounding the spine.
Our first step is to be mobile. As active as possible.
The only way to get good mobility is to do yoga. A lot of people see few poses online for back and do yoga on their own, it will help to some extent.
If you are suffering from back pain, it is very common that you will not be able to move perfectly. Lot of people think getting rest will help. Yes, it will help to some extent, but it will not help to cure back pain, in fact having more rest will worsen the pain.
Yoga stretches help the disc bulge to reduce and provide good blood flow to the muscles which keeps them flexible and healthy.
Don’t expect it to reduce your back pain completely in a week or two. Over the period of 2 to 4 months, you will see a clear difference that your back condition is improving.
****Doing yoga should be part of your daily routine for life long.
The above yoga routine should be part of your daily routine. Once you are comfortable with managing day-to-day activities, you should explore more core strengthen exercises.
When we say comfortable, you should be able to walk freely without any pain. You should be able to climb the stairs without any pain or slow jogging.
Swimming and weight-bearing exercises are the best for the back.
Studies show, slowly start swimming, 1 or 2 weeks, just walk in the water. Then start swimming slowly. If you are not comfortable with head turns for breathing, use a snorkel.
You can also play tennis but be cautious with sudden movements.
If you are comfortable with the gym, you can try that but remember please don’t do your own exercises by seeing them online, please hire a trainer and work with him. It will cost a buck but it will help you a lot. You can take the help of a trainer for 2 to 3 months, after that you can do it on your own. It involves weight lifting and squatting, so it is always best to take proper guidance.
Remember, at any point of the above core strengthening exercises if it pains, please take a rest, don’t do any activity. Then slowly start with yoga again.
Managing day Job and Pain
If your job is to sit all day, we would suggest you use a standing desk (lean your back against a table or something, as shown below). It will be very tough to stand all the time, so make sure to lean. Follow the pattern Like: sit for 30 min and stand for 45 min. walk for 5 to 10 min.
*** sitting all day with pain, it will not help to cure back. We will be in the same position where we started. Yoga stretches will help to get good blood flow to back muscles which will help to cure. Sitting all day will restrict that flow.