Why walking is good for your lower back?

Stay healthy, stay fit

Work-life and busy schedules never give time for people to breathe or even think about their bodies. Day to day life can sometimes ruin a healthy mindset of all. A bit of walking can be an excellent form of exercise that can be added to everyday routine. Walking is an easy activity that can treat many of the future health issues such as lower back pain, excess weight, and related problems.  

Benefits of walking 

Since the olden times, elderly people advise everyone to maintain a good posture, especially while walking. Walking a regular basis can show good results for a healthy lifestyle, and there are a few benefits for the lower back, such as: 

Strengthens the muscles that support the spine - work-life can create the muscles to be weak and lethargic. Over some time, this lethargy would lead to problems for the spine; hence, walking can be helpful at such circumstances to save your lower back. Walking helps to increase the blood flow, which improves the supply of oxygen and the required nutrients to these muscles.

Increases flexibility - lack of exercise can develop the muscles and joints to become stiff and painful in the long run. Walking can help increase flexibility while stretching the muscles and ligaments in the legs, hands, and lower back. Specific muscles are activated and stretched while walking, which could improve the flexibility of the lower back. 

Strengthens the bones - bone density reduces when there is no physical activity. Regular walking can help prevent the bone density to an extent by reducing arthritis pain.

While walking can improve the lower back, there are more benefits for walking, such as:

• Reduce excess weight
• Prevents heart problems
• Prevents diabetes
• Improves mood 
• Helps to maintain a healthy lifestyle
• Increases immunity 

Techniques for effective walking 

• Warm-up or stretch the muscles before walking 
• Walk briskly but, should be able to inhale and exhale
• Keep the shoulders and hands relaxed 
• Avoid leaning forward 
• Use the appropriate footwear 

Tips to prevent lower back pain while walking   

Even though walking improves and strengthens the lower back; there are a few tips to keep in mind to prevent lower back pain, such as:

• Begin with 5-10 minutes walk and gradually increase the distance and speed
• Use correct posture while walking with the hands and shoulders relaxed 
• Avoid brisk walking if it is painful 

Walking is a simple and minor exercise for immediate and long term effects to improve the lower back, strengthen the muscles, to prevent unnecessary injuries and pains. Regular walking will help stay fit and healthy.

Blog Reviewed By: Dr Sai Sudarsan

Visit Us: neurosurgerynow.com

Mail us: sudarsans63@gmail.com

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Is Back Pain Keeping You From Riding A Bike?

Back pain is a common health issue with most of the bike riders. It is the second most health problem after knee pain among cyclists. Despite cycling being an excellent physical workout, it often leads to excruciating back pain. As the cyclist moves the hips, ankles, and knees, the quadriceps, gluteals, and calves are also engaged. This pulling and pushing motion tends to pile pressure on the spine which eventually leads to painful symptoms on the lower back. The root causes that lead to lower back pain in bicyclists might include riding a bicycle that is too big for them, Difference in the leg length, Bad posture while riding, lack of proper flexibility, any injuries, lack of core strength, personal health problems, riding style.

 

 Whether your pain hits you as soon as you start cycling or doesn’t hit until later on in your ride, lower back pain can dissuade from your cycling experience. Poor spinal health and bad posture can bring you ongoing discomfort. If it’s bad enough, it might even be enough to sideline you completely. Fortunately, there are several ways to avoid back pain from cycling if it does strike.

• Correct your position : Follow a perfect position while riding the bike. Ride a bike that is perfectly fit for you. Do not ride a bike that is too big for you. Bike fit is the primary step. The saddle should be in the right position. If your bike is too long for you, you will have to stretch out to reach the handle, so ride a bike which is perfect for you.  

• Strengthen your core: While pedalling, it is the core that will stabilize the pelvis. It acts as the footing for your legs to push. You will ride faster if your core is strong. If the core is weak, you may have to use your lower back to ride fast, and it may lead to pain in the lower back muscles and can further lead to many complications.
   
• You must loosen your hamstring: A tight hamstring can lead to back pain, so it is necessary to increase your mobility.
   
• Loosen up and relax while cycling.
   
• Gentle stretches and exercise may help you to prevent back pain.
   
• Avoid hunching and drooping away your shoulders while riding.

Hit the road again with no back pain with the help of our expert doctors and technicians.

Reviewed By: Dr Sai Sudarsan

Visit Us: neurosurgerynow.com

Mail us: sudarsans63@gmail.com

Book appointment: neurosurgerynow.com/book-appointment.html

Causes And Symptoms Of Peripheral Nerve Disorder

Peripheral nerve disorder also known as peripheral neuropathy indicates certain problems related to the peripheral nerves. The function of the peripheral nerves is to send messages from the brain, central nervous system and the spinal cord to the entire body. For example, when your hands are cold, the peripheral nerves tell the body and you feel the tingling effect, numbness and weakness. Many types of peripheral nerve disorders are idiopathic which means the causes are unknown, but there are a number of other conditions that trigger the growth of peripheral nerve disorder.

What are the possible causes of peripheral nerve disorder?

Here are the lists of possible medical conditions & injuries that can lead to such disorder.

• Injuries from broken bones & tight plaster casts often put pressure on the nerves leading to certain complications in peripheral nerves.
• If the kidneys are not functioning properly and there is an imbalance of salt and chemicals in the body, one might go through peripheral neuropathy.
• Infections from diseases like HIV, Shingles, Lyme disease can lead to a nerve disorder.
• Autoimmune disorders like rheumatoid arthritis & SLE (systemic lupus erythematosus) often damage the peripheral nerves.

Some bad lifestyle habits like excessive alcohol consumption, taking drugs or consuming poisons like solvents and insecticides can also damage the peripheral nerves. Even a few kinds of cancer like lymphoma can harm the peripheral nerves.

What symptoms would you see if there is disorder in the Peripheral nerve?

• Tingling and numbness are one of the most common symptoms.
• Some people experience hypersensitivity to pins and needles.
• Loss of ability to fell heat and cold.
• Some individuals go through pain whereas some individuals become unable to feel pain.
• A sense of burning, shooting pains, stabbing, lancing is also experienced by many people, especially at night.
• Muscle paralysis.

If you are going through any of the above-mentioned issues, you need to consult a neurosurgeon immediately. Dr Sai Sudarsan is one of the finest neurosurgeons in India. Till now he has conducted several minimally invasive neurosurgeries and patients are doing quite well in their respective lives.

For a consultation, call at +91-7702199330. 

Mail us: sudarsans63@gmail.com

Book appointment: neurosurgerynow.com/book-appointment.html