Right Lifting
Many people injure their backs when they lift objects. When you reach your 30s, you are more likely to hurt your back when you bend to lift something up or put it down.
This may be because you have injured the muscles, ligaments, or disks in your spine in the past. Also, as we get older, our muscles and ligaments become less flexible. And, the discs that act as cushions between the bones of our spine become more brittle as we age. All of these things make us more prone to having a back injury.
Fit Ball Instead of a Chair
Whether you spend your desk time at the office or studying at home for that next exam, office ball chairs can help you in many ways.
Walking
Walking exercise after microdiscectomy spine surgery is very gentle on the back, and a postoperative walking program to walk about 3 miles a day is advisable.
Typically, patients will be advised to start out walking a short distance and gradually work up to a distance of a few miles, and to let pain be their guide.
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Drink Water
It is vitally important to drink plenty of water as part of a healthy diet to nourish the entire body, which is comprised of about 60% to 70% water. Water is also essential for the spine and back. For example, intervertebral discs consist mainly of water (at birth, discs are about eighty percent water, although this usually declines with age). Therefore, keeping the body well hydrated by regularly drinking water is vital to nourish the spinal discs and help keep them healthy.
Swimming
Swimming is an excellent form of sciatica exercise that is non-weight bearing and is very helpful for patients who cannot tolerate loading their spine against gravity. It is also a great cardiovascular exercise that can be used to promote recovery and regeneration as it increases blood flow and circulation by approximately seven times.
It is easier on your lower body and your joints, without increasing stress. Be cautious if you have shoulder injuries, you may not realize the impact swimming has while you are in the water.
Sleeping Position
How do you sleep? You must be in the right sleep position on your side.
Driving Pose
Make sure the lower back is supported correctly. Proper position of your wing mirrors preventing you from having to twist around. If driving long distances, you should take regular breaks to avoid fatigue to go through some lower back exercises and movements
Remember! If you feel pain while exercising, stop, and seek professional advice.
