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5 Great Tips for a Healthy Spine

Dr. Inam Ullah Khan

1 min read

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Back problems and lower spine pains are pretty prevalent in our population. They can have numerous causes—such as herniated disc, strained muscles, or spinal stenosis—and if not addressed timely, they can develop into chronic issues.

If you are suffering from chronic discomfort and back pain, then you need to consult your orthopedic specialist regarding this issue. However, here are some everyday tips that can help you keep the strain off your back, and decrease the intensity of discomfort:

1- Rest your spine in the right position when sleeping:

After supporting your core for the whole day, the spine needs to relax at night. For proper relaxation, it is important to keep the posture right and brace the spine with the right pillows and mattress. Avoid sleeping on the stomach as it can exacerbate the back pain.

Time and again medical research reminds us of the wisdom of Sunnah—as the Prophet SAW forbade from sleeping on the stomach. Sleeping on the stomach puts all the weight on the spine, and even in sleep, the spine cannot relax. Sleeping on the side is a better position as it relaxes the spine, and follows the natural contours.

2- Keep active:

Inactivity and lack of exercise can also worsen back pain. Studies show that people who rest more have more pain, and a harder time performing activities of daily living. According to Dr. Mike Flippin, MD at San Diego Medical Center, people should avoid bed rest for more than three days if they have back pain. Infact, he encourages patients to get more active.

3- Exercise:

Apart from avoiding bed rest, it is also important to exercise. Exercise will strengthen the core muscles, and help stretch the back muscles alongside the spine that remain contracted throughout the day. For a healthy spine, muscles need to be strong and supple.

People who are sitting for the most part of the day, at work or so, should get up to stretch after every half-hour, to release the strain on the muscles. The latter is also the more frequent sufferers of back pain.

4- Wear the right shoes:

Shoes play an important role in supporting the lower back. Shoes with correct support help align the spine so that there is no extra strain. Make sure that the heel area of your shoe fits in a snug way—not too tight, but just no extra slip room. Shoe orthotics and inserts can also help achieve a better fit.

5- Maintain the right posture:

Most back pains start when the posture is compromised. Leaning over incorrectly, sitting in the wrong posture and even stooping can put unnecessary strain on the back. A simple solution is to constantly check your posture when you are sitting, and stretch every half hour or so.

If you are concerned about the health of your spine, then you would benefit from a consultation with the right specialist. Book an appointment with top orthopedic surgeon in Karachi, Multan and Rawalpindi through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Inam Ullah Khan - Author Dr. Inam Ullah Khan is an Orthopedic Surgeon practicing in Islamabad. Dr. Inam Ullah Khan has the following degrees: MBBS, FCPS (Orthopedic Surgeon), Llizarov fellow (Russia) and has 10 years of experience. You can book an appointment with Dr. Inam Ullah Khan by calling us or using the 'book appointment' button. He is known for his professional behavior and emphasis on cleanliness. You can read about his expert medical opinions on these links:

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