Tech Mahindra_Issue_I_52 pages_3

20 wellness
focus
Tips To Protect Your Back
• Go in for a lifestyle
modification: Giving up alcohol
and smoking, doing regular
exercises, modifying your diet,
practicing yoga and getting
adequate sleep on the right
mattress helps. Maintaining a
good posture and taking regular
breaks from work just to stretch
your body could minimise the
stress on your back.
• Avoid picking up heavy objects.
Carrying a bulky laptop bag,
suitcase, camera, or a load of
groceries can also cause a strain
on your back. When travelling,
pack two lighter bags instead
of one heavy one. Carry one
bag in each hand. Get a suitcase
with wheels so you can pull the
weight instead of carrying it.
• Be careful while picking up
young children. If possible, have
them climb up on a chair so you
don’t have to bend down to lift
them.
• Sleep with a pillow under your
knees. Sleeping on your back
puts pressure on your spine.
Elevate your legs slightly to
relieve this pressure on your
back as you sleep.
• You can also implement a short
stretching routine into your
day. Aim to do a few stretches
before you go to bed and after
you wake up to help with spine
flexibility.
• Try incorporating back and
abdominal strengthening
exercises into your workout
at least two times per week
to develop a stronger, more
flexible back.
• When you exercise and if you
have a bad back, don’t exert
yourself to the point at which
you know you’ll be sore the
next day.
• Osteoporosis is one of the most
common causes of back pain
later in life, particularly for
women. Keep the bones in your
spine strong by having plenty of
calcium and vitamin D.
yourwellness.com