Following any period of prolonged inactivity, begin a program of regular low-impact exercises. Yogasana can also help to stretch and strengthen muscles and improve postures. Low impact exercises appropriate for age can help well to strengthen upper back.
Always stretch before exercise or other strenuous physical activity.
- Don’t lean while standing or sitting. When standing, keep the weight balanced on the feet. The back supports weight easily when curvature is reduced.
- At home or work place, make sure that the work surface is at comfortable and suitable height.
- Sit on a chair with good lumbar (back) support and proper position and height for the task. Keep the shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. If one has to sit for a long time, rest the feet on a low stool.
- Use comfortable, low-heeled shoes.
- Avoid weight lifting in poor postures.
- Sleep on the side to reduce any curve in the spine. Always sleep on a firm and flat surface.
- Maintain proper nutrition and diet to reduce and prevent excessive weight. Diet with sufficient daily intake of calcium, phosphorus and vitamin D helps to promote proper bone growth.
- Quit smoking. Smoking reduces blood flow to the spine and causes the spinal discs to degenerate.
- Avoid excessive stress. Stress exaggerates pain intensity.
Disclaimer: This literature is for general awareness about disease management through Yoga. It should not be considered as treatment prescription.