10 Effective Ways to Relieve and Prevent Lower Back Pain While Walking: 10 Tarike Lower Back Pain Ko Kam Karne Aur Walking Ke Dauran Se Rokne Ke Liye:
Lower back pain jab hum chalte hai to kaafi takleef de sakta hai. Iss tarah ka dard poori tarah se kai kaaranon se ho sakta hai, jaise ki buri posture, muscle strains, ya kisi bimari ki wajah se. Lekin, chalte samay lower back pain se chutkara paane aur apni gati ko sudhaarne ke liye kuchh tareeke hai. Is article mein, hum aapko lower back pain ko kam karne aur aapki mobility ko badhaane ke liye 10 kaargar tareeke batayenge.
Sahi posture banaye rakhein
Sahi posture banaye rakhna chalte samay lower back pain se bachane ke liye bahut mahatvapurn hai. Iss ke liye, aapko apne kandhein dheele karke, apni kamar ko seedha rakhte hue aur apni gardan ko zameen ke barabar rakhna chahiye. Saath hi, aapko comfortable shoes pehnne chahiye jo achchhe arch support ke saath ho.
Walking se pehle stretching karein
Walking se pehle stretching karne se muscle strain se bacha ja sakta hai aur lower back pain bhi kam ho sakta hai. Kuchh effective stretches hai, jaise hamstring stretch, quadriceps stretch, aur calf stretch. Har stretch ko 15 se 30 seconds ke liye hold karein, aur dono taraf se repeat karein.
Heat therapy ka upyog karein
Chalte samay lower back pain ko kam karne ke liye heat therapy ka upyog kar sakte hai. Iske liye, aap ek hot water bottle, heating pad ka upyog kar sakte hai, ya phir warm bath bhi le sakte hai.
Low-impact exercises ko shamil karein
Apne daily routine mein low-impact exercises shamil karna lower back muscles ko majboot karne mein madad karta hai aur pain se bachata hai. Swimming, yoga aur tai chi low-impact exercises ke acche options hai.
Sahi footwear pehnein
Sahi footwear pehnna walking ke samay lower back pain se bachane ke liye bahut mahatvapurn hai. Hard surfaces par chalte samay shock absorb karne mein help karne ke liye, achchhe arch support aur cushioned sole wale shoes pehnne chahiye.
Walking ke beech mein break lein
Agar aap ek lambi walk plan kar rahe hai, to har 30 minute ke baad thoda rest karna chahiye, taaki aapke muscles ko stretch karne ka mauka mil sake aur lower back pain se bacha ja sake. Kuchh minute ke liye baithna ya letna muscle tension ko kam karne mein aur pain se bachane mein madad karega.
Core muscles ko majboot karein
Apne core muscles ko majboot karna aapki posture ko sudhaarne mein aur lower back pain ko kam karne mein madad karta hai. Kuchh effective core exercises hai, jaise ki planks, crunches aur back extensions.
Physical therapy ko consider karein
Agar aap chronic lower back pain se pareshaan hai, to ek physical therapist se milna kar sakte hai. Wo aapko aapke muscle imbalances aur posture ko improve karne ke liye exercises aur stretches bata sakte hai.
‘
Weight management par dhyan de
Jyada vajan se aapke lower back muscles aur joints par zyada pressure padta hai, jisse lower back pain ho sakta hai. Isliye, weight management par dhyan dena chahiye. Healthy diet maintain karna aur regular exercise karna aapki weight ko maintain karne mein help karega.
Lumbar support ka use karein
Lumbar support ka istemal karne se lower back pain kam ho sakta hai, kyunki ye lumbar spine ko extra support pradaan karta hai. Aap ek cushion, rolled-up towel ya specialized lumbar support pillow ka istemal karke proper alignment maintain kar sakte hain aur muscle tension ko reduce kar sakte hain.
Hydration ka dhyan rakhein
Dehydration muscle cramps ko cause kar sakta hai aur lower back pain ko bhi badha sakta hai. Isliye, apne walk se pehle aur beech mein paani piyein taaki hydrated rahein aur pain ko prevent kar sakein.
High-impact activities se bachein
High-impact activities jaise running ya jumping aapke lower back par additional strain dal sakte hain aur pain ko badha sakte hain. Lower back pain ho to in activities se bachein aur low-impact exercises choose karein.
Sufficient Sleep lein
Lack of sleep muscle tension ko cause kar sakta hai aur lower back pain ko increase kar sakta hai. Isliye, sufficient sleep lekar pain ko kam karne aur healing ko promote karne mein help milegi.
Acupuncture ka vichaar karein
Acupuncture ek traditional Chinese therapy hai jismein body ke specific points par needles insert kiye jaate hain jisse healing aur pain relief promote hota hai. Chronic lower back pain ho to acupuncturist se consult karein.
Good Body Mechanics practice karein
Good body mechanics practice karke lower back pain ko prevent kiya jaa sakta hai. Walking ke dauraan twisting aur bending forward se bachein aur heavy objects ko proper tarike se lift karne ki koshish karein jisse lower back muscles strain na ho.
Doctor se consult karein
Agar aapke lower back pain bahut lambe samay se ho raha hai aur koi bhi home remedies kaam nahi kar rahi hai, to doctor se consult karna chahiye. Wo aapko proper diagnosis karke treatment suggest karenge, jisse aapke lower back pain se nijat pa sake.
In sab tareeke ko follow karke aap apne lower back pain ko kam kar sakte hai aur walking ko enjoy kar sakte hai. Lekin, agar aapko koi bhi discomfort ya pain ho to apne doctor se consult karein, taaki aapko proper treatment mil sake.
In points ko apne routine mein incorporate karke aap apne lower back pain ko aur kam kar sakte hain aur injury ko prevent kar sakte hain. Yaad rakhein ki hydrated rahein, high-impact activities se bachein, sufficient sleep lein, acupuncture ka vichaar karein, good body mechanics practice karein aur lumbar support ka istemal karke apne lower back ko healthy aur pain-free rakhein.
FAQ
Q. Walking se lower back pain kaise kam kiya ja sakta hai?
A. Lower back pain ko kam karne ke liye walking ke dauraan lumbar support ka istemal kiya ja sakta hai, dehydration ko prevent kiya ja sakta hai, high-impact activities se bache ja sakta hai, sufficient sleep liya ja sakta hai, acupuncture therapy ka vichaar kiya ja sakta hai aur good body mechanics practice kiya ja sakta hai.
Q. Lumbar support kya hai aur kaise kaam karta hai?
A. Lumbar support cushion, rolled-up towel ya specialized lumbar support pillow ke roop mein aata hai. Iska istemal karke lower back pain kam kiya ja sakta hai, kyunki ye lumbar spine ko extra support pradaan karta hai aur proper alignment maintain karne mein help karta hai.
Q. Kya dehydration lower back pain ko badha sakta hai?
A. Haan, dehydration muscle cramps ko cause kar sakta hai aur lower back pain ko bhi badha sakta hai. Isliye, walking se pehle aur beech mein paani piya jaana chahiye.
Q. High-impact activities kya hote hain aur lower back pain ko kaise affect karte hain?
A. High-impact activities jaise running ya jumping lower back par additional strain dalte hain aur pain ko badha sakte hain. In activities se bache jaana chahiye aur low-impact exercises choose kiye jaane chahiye.
Q. Sufficient sleep kaise lower back pain ko kam karta hai?
A. Lack of sleep muscle tension ko cause kar sakta hai aur lower back pain ko increase kar sakta hai. Isliye, sufficient sleep lekar pain ko kam karne aur healing ko promote karne mein help milegi.
Q. Acupuncture therapy kya hai aur kaise lower back pain ko kam karta hai?
A. Acupuncture therapy ek traditional Chinese therapy hai jismein body ke specific points par needles insert kiye jaate hain jisse healing aur pain relief promote hota hai. Chronic lower back pain ho to acupuncturist se consult kiya jaana chahiye.
Q. Good body mechanics practice kaise kiya ja sakta hai?
A. Walking ke dauraan twisting aur bending forward se bachein aur heavy objects ko proper tarike se lift karne ki koshish karein jisse lower back muscles strain na ho.
Q. Kya additional tips hain lower back pain ko kam karne ke liye?
A. Additional tips include stretching, strengthening exercises, maintaining a healthy weight, avoiding prolonged sitting or standing, and using proper footwear.