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Nowadays back pain is very common in youths, and due to long sitting hours, lower back pain becomes a chronic ailment. Here are some tips to prevent back pain. 

Adapt these practices in your daily life for a healthier spine and prevent backache

Back pain is very common in youths, and due to long sitting hours, lower back pain becomes a chronic ailment. Here are some tips to prevent back pain. 

Follow these tips to prevent backache and for a healthy spinal health

Back pain is a common ailment these days caused due to long sitting hours and lack of physical activities. Here are some practices you must adapt in order to have better spinal health.&nbsp;

Backache is a common problem among urban youth. Working from home, sitting for long hours and binge-watching are the major reasons behind lower back pain and other chronic ailments.
Here are some practices you can adapt to prevent backache and have a stronger spine
Exercise- Regular physical activities help increase blood flow into the muscles which rejuvenates them and relieves pain. It also controls the body weight which is generally a major cause behind lower back pain.
Avoid sitting for hours- Spending long hours sitting in the same posture causes spine, back muscle and neck pain. Try taking small strolls every 10-15 minutes to avoid these.
Balanced diet- Consuming a lot of water and avoiding fatty acids helps to prevent spine-related issues. &nbsp;Eating protein-rich food, calcium and a low-fat diet can prevent back pain.
Avoid slouching on bed/sofa for long- Binge-watching your favourite show, lying on the bed or sofa continuously can cause an adverse effect on your spinal cord causing major back issues.
Also watch:<a href="https://www.editorji.com/lifestyle-news/health/how-long-should-you-exercise-to-stay-healthy-a-new-study-has-some-insights-to-share-1667370766706"> How long should you exercise to stay healthy? A new study has some insights to share!</a>

Most of the adults working from home during the COVID-19 pandemic do not have a proper work station available. The houses usually&nbsp;lack the space to accommodate the ergonomic office setup. And even if the space is available, people do not invest in it and end up working on a makeshift setting. This leads to sitting in unfit postures for hours, which results in a sore neck, backache and over all discomfort.
This can be fixed, but can only be fixed by you. Follow these tips to ensure that your body is not awkwardly bent or twisted while working. And make the conscious effort to straighten your back please!
Tip 1: Always sit back in your chair
When the lower back is supported by the chair, your upper body weight gets shifted to the chair. If your chair does not have a good lumbar support, you can use a cushion or folded towel behind your lower back. This support device should help maintain a good posture.&nbsp; &nbsp;
Tip 2: Minimize working from your bed
Sometimes we tend to be lazy and end up working from our beds with the support of a few pillows and cushions behind our back. The legs remain crossed or extended horizontally, acting as a support for your laptop. This not only affects your neck and back, but affects your vision as well, because the laptop is too low for optimal screen viewing. If the bed is your only available option while working from home, use proper back support and a low table for the laptop.
Tip 3: Keep your screen at eye level
Screens that are too low or high can strain your neck and eyes. In an optimal situation, the top of your computer&rsquo;s screen should be no more than 2 inches above your eye level. If the screen is at a lower level, then placing a stack of books below is an easy way to adjust the height.
Tip 4: Your feet should touch the floor or the foot rest
Do not let your feet dangle in the air as the pressure falls on your thighs which restricts blood flow to your lower legs and feet. So, ensure your feet get the base support they need.
Tip 5: Take regular breaks
It is important that you get up from your seated position and walk around a bit. This is because sitting for longer durations might reduce blood flow and cause muscle fatigue. To avoid this, it is essential to take breaks in between, move away from the work station and get the blood flowing thoroughly. You can also do some shoulder shrugs and calf movements to relax the tensed muscles.

Tips to help you maintain a better back posture and relax your muscles 

Most of the adults working from home during the COVID-19 pandemic do not have a proper work station available. The houses usually&nbsp;lack the space to accommodate the ergonomic office setup. And even if the space is available, people do not invest in it and end up working on a makeshift setting. This leads to sitting in unfit postures for hours, which results in a sore neck, backache and over all discomfort.
This can be fixed, but can only be fixed by you. Follow these tips to ensure that your body is not awkwardly bent or twisted while working. And make the conscious effort to straighten your back please!
Tip 1: Always sit back in your chair
When the lower back is supported by the chair, your upper body weight gets shifted to the chair. If your chair does not have a good lumbar support, you can use a cushion or folded towel behind your lower back. This support device should help maintain a good posture.&nbsp; &nbsp;
Tip 2: Minimize working from your bed
Sometimes we tend to be lazy and end up working from our beds with the support of a few pillows and cushions behind our back. The legs remain crossed or extended horizontally, acting as a support for your laptop. This not only affects your neck and back, but affects your vision as well, because the laptop is too low for optimal screen viewing. If the bed is your only available option while working from home, use proper back support and a low table for the laptop.
Tip 3: Keep your screen at eye level
Screens that are too low or high can strain your neck and eyes. In an optimal situation, the top of your computer&rsquo;s screen should be no more than 2 inches above your eye level. If the screen is at a lower level, then placing a stack of books below is an easy way to adjust the height.
Tip 4: Your feet should touch the floor or the foot rest
Do not let your feet dangle in the air as the pressure falls on your thighs which restricts blood flow to your lower legs and feet. So, ensure your feet get the base support they need.
Tip 5: Take regular breaks
It is important that you get up from your seated position and walk around a bit. This is because sitting for longer durations might reduce blood flow and cause muscle fatigue. To avoid this, it is essential to take breaks in between, move away from the work station and get the blood flowing thoroughly. You can also do some shoulder shrugs and calf movements to relax the tensed muscles.

Hey you! Straighten your Back please

Opening VO: Most of the adults working from home during the covid 19 pandemic do not have a proper work station available. Most houses do not have the space to accommodate the ergonomic office setup. And even if the space is available, people do not invest in it and end up working on makeshift settings using a kitchen counter top or the bed or just a regular table and chair. This leads to sitting in unfit postures for hours, which results in sore neck, back ache and over all discomfort. But, this can be fixed, and can be fixed only by you. Follow these tips to ensure that your body is not awkwardly bent or twisted while working. And make the conscious effort and keep in mind to straighten your back please!
((GFX&nbsp;1))
Tip 1: Always sit back in your chair
((GFX&nbsp;1 ends))
VO 1: When the lower back is supported by the chair, your upper body weight gets shifted to the chair. If your chair does not have a good lumbar support, you can ((start caption 1)) use a cushion or rolled-up towel behind your lower back. This support device should help you maintain good posture&nbsp;((end caption 1)) &nbsp;&nbsp;
((GFX&nbsp;2))
Tip 2: Minimize working from your bed
((GFX&nbsp;2 ends))
VO 2: Sometimes we tend to be lazy and end up working from our beds with the support of a few pillows and cushions behind our back. The legs remain crossed or extended horizontally, acting as support for your laptop. ((start caption 2)) This not only affects your neck and back, but affects your vision as well, because the laptop is too low for optimal screen viewing. ((end caption 2)) If the bed is your only available option while working from home, use proper back support and a low table for the laptop.
((GFX&nbsp;3))
Tip 3: Keep your screen at eye level
((GFX&nbsp;3 ends))
VO 3: Screens that are too low or high can strain your neck and eyes. ((start caption 3)) In an optimal situation, the top of your computer&rsquo;s screen should be no more than 2 inches above your eye level. If the screen is an a lower level, then a stack of books below the screen is an easy way to adjust the height. ((end caption 3))
((GFX&nbsp;4))
Tip 4: Your feet should touch the floor or the foot rest
((GFX&nbsp;4 ends))
VO 4: Do not let your feet dangle in the air as the pressure falls on your thighs which restrict blood flow to your lower legs and feet. So, ensure your feet get the base support.
((GFX&nbsp;5))
Tip 5: Take regular breaks
((GFX&nbsp;5 ends))
VO 5: It is important that you get up from your seated position and walk around a bit. ((start caption 5)) This is because sitting for longer time might reduce blood flow and cause muscle fatigue. To avoid this, it is essential to take breaks in between, move away from the work station and get the blood flowing thoroughly. ((end caption 5)) You can also do some shoulder shrugs and calf movements to relax the tensed muscles.

Most of the adults working from home during the <a href="https://www.editorji.com/covid-19" target="_blank">COVID-19</a> pandemic do not have a proper work station available. The houses usually&nbsp;lack the space to accommodate the ergonomic office setup. And even if the space is available, people do not invest in it and end up working on a makeshift setting. This leads to sitting in unfit postures for hours, which results in a sore neck, backache and over all discomfort.
This can be fixed, but can only be fixed by you. Follow these tips to ensure that your body is not awkwardly bent or twisted while working. And make the conscious effort to straighten your back please!
Tip 1: Always sit back in your chair
When the lower back is supported by the chair, your upper body weight gets shifted to the chair. If your chair does not have a good lumbar support, you can use a cushion or folded towel behind your lower back. This support device should help maintain a good posture.&nbsp; &nbsp;
Tip 2: Minimize working from your bed
Sometimes we tend to be lazy and end up working from our beds with the support of a few pillows and cushions behind our back. The legs remain crossed or extended horizontally, acting as a support for your laptop. This not only affects your neck and back, but affects your vision as well, because the laptop is too low for optimal screen viewing. If the bed is your only available option while <a href="https://www.editorji.com/story/pwc-embraces-wfh-beyond-pandemic-says-start-when-you-like-leave-when-you-like-1617259388760" target="_blank">working from home</a>, use proper back support and a low table for the laptop.
Tip 3: Keep your screen at eye level
Screens that are too low or high can strain your neck and eyes. In an optimal situation, the top of your computer&rsquo;s screen should be no more than 2 inches above your eye level. If the screen is at a lower level, then placing a stack of books below is an easy way to adjust the height.
Tip 4: Your feet should touch the floor or the foot rest
Do not let your feet dangle in the air as the pressure falls on your thighs which restricts blood flow to your lower legs and feet. So, ensure your feet get the base support they need.
Tip 5: Take regular breaks
It is important that you get up from your seated position and walk around a bit. This is because sitting for longer durations might reduce blood flow and cause muscle fatigue. To avoid this, it is essential to take breaks in between, move away from the work station and get the blood flowing thoroughly. You can also do some shoulder shrugs and calf movements to relax the tensed muscles.
Also Read:&nbsp;<a href="https://www.editorji.com/story/google-unveils-post-pandemic-policy-allows-more-flexibility-to-work-from-home-1620266812206" target="_blank">Google unveils post pandemic policy, allows more flexibility to work from home</a>

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