5 Strategies to Manage Back & Neck Pain suggested by Best Head and Neck doctors at SRM Global Hospitals

5 Strategies to Manage Back & Neck Pain suggested by Best Head and Neck doctors at SRM Global Hospitals

Today’s workplace has transformed to working from home and kids attending online classes. Through this, the long hours of sitting has become the norm causing bad posture and back pain. If you have chronic pain, Book a Consultation with our leading Head and Neck doctors at SRM Global Hospitals.

There are also some simple strategies you can follow at home to manage the discomfort head and neck pain suggest by Best Head and Neck doctors at SRM Global Hospitals.

1. Stay Active

  • Staying active is important to having a healthy spine and lowering back pain. Including low-impact or moderate exercises into your daily routine can be great for spinal health.
  • Light walking and stretching are beneficial for your spine. These movements help to strengthen the muscles of the back, improve flexibility and lower back pain.
  • Regular physical activity is important to keep your spine healthy as it promotes blood circulation and nourishes the spinal discs and tissues.
  • Strengthening your core muscles is vital to avoid back problems such as strains and spasms. The abdominal and lower back muscles play an important role in providing essential support to your spine.
  • When the core muscles are strong, the pressure across the spine is evenly distributed and reduces the risk of injury.
  • Include exercises that target the core, such as planks and bridges part of your exercise routine to improve spinal stability and reduce the chances of back pain.

2. Maintain Good Posture

  • The right posture is important for a healthy spine and preventing back problems.
  • Slouching or rounding your shoulders while standing or sitting strains the muscles and ligaments of the spine, and causes discomfort and potential long-term issues.
  • Cultivate the habit of maintaining a good posture throughout the day.
  • Sit and stand up straight with the shoulders, back and head aligned with your spine.
  • Regular stretching is important in promoting good posture. Stretching helps to relieve built up tension in the muscles.
  • It improves flexibility of the spine, which makes it easier to maintain proper alignment.
  • Include neck stretches, shoulder rolls, and spine twists and take regular breaks by standing up, walking around, and performing light exercises to move as prolonged sitting can cause stiffness and weaken the muscles that support the spine.

3. Eat Well

  • Eating a diet rich in vitamins C, B12, and D is good for spinal health and crucial for preventing conditions like osteoporosis.
  • Include foods such as milk, yogurt, leafy greens, eggs, cheese, and fish to ensure adequate intake of these essential nutrients.
  • Take anti-inflammatory foods such as ginger to manage pain and reduce inflammation that comes with back pain.

4. Sleep Right

  • – The sleeping position has a significant influence on back pain.
  • – Atleast 7-8 hours of sleep each night to improve spinal health.
  • – Maintain a regular sleep schedule to regulate your body’s internal clock.
  • – Use a good mattress with sufficient support and a comfortable pillow that aligns with the natural curve of the spine.
  • – Avoid turning from the waist- instead move your entire body to support your back.

5. Quit Smoking

  • – Smoking reduces the oxygen levels in the blood and weakens the muscles of the spine.
  • – Nicotine reduces the blood flow to spinal discs, and increases the chances of degeneration and rupture of the intervertebral discs.
  • – Cessation of smoking increases cellular oxygen delivery, improves muscle strength and tissue health.
  • – Increased blood flow to spinal discs supports resilience of the spine and reduces disc-related issues.

Book a Consultation with our Best Head and Neck doctors at SRM Global Hospitals to get treated.