Frequent back pain, how to have a healthy back?

Research shows that about 80% of the population will experience back pain at some point in their lives. The cause of pain can be due to many factors, the most common being sitting for long periods of time or moving in the wrong posture. For example, leaning forward while using a computer can put 3-4 times more pressure on the spine than sitting with a straight back, according to the US health website Healthline .

Carrying heavy objects in the wrong posture can cause back pain.

PHOTO: PEXELS

Other contributing factors to back pain include lack of exercise or too much exercise leading to injury, being overweight or obese. Excess body weight puts pressure on the spinal joints and discs, leading to back pain.

To increase back strength and flexibility and prevent pain, people should apply the following methods:

Strengthen core muscles

The lumbar spine supports the structures of the upper body, with the lower back bearing the most pressure. Therefore, strengthening core muscle groups such as the abdominal muscles, lower back muscles, and hip muscles can help reduce pressure on the spine. Common exercises to strengthen the core muscles include planks, sit-ups, and squats.

Sit properly

When working on a computer, people should sit up straight, avoiding leaning too far forward. This sitting position puts more pressure on the spinal discs. On average, about every 30 minutes, you should stand up, walk around, and stretch a bit.

Walk

Walking is an extremely safe and healthy exercise. After many hours of sitting at work, taking time to walk not only helps increase calorie burning, supports weight loss but also helps reduce pressure on the back.

Lift properly

Lifting heavy objects incorrectly can put a lot of pressure on the spine and lead to back pain. To lift heavy objects properly, people need to use the muscles in their arms instead of their backs when lifting, according to Healthline .

Source: https://thanhnien.vn/thuong-xuyen-bi-dau-nhuc-lung-lam-sao-de-lung-khoe-manh-185241028174407919.htm