In the last issue, we discussed about the causes of neck and back pain. In this issue, we will talk about its prevention.

A strong and flexible backbone is less susceptible to injuries.

Many of us while exercising, tend to do unaccustomed or strenuous exercise, such an unaccustomed activity can cause neck and back pain which can progress to chronic pain.

The main cause of back pain is weak belly (abdominal) muscle and the main cause for neck pain is weak neck (cervical) muscle. We most often neglect to exercise our abdominal and neck muscles. Developing or keeping these muscles strong is extremely important in preventing back and neck pain.

We should also maintain an ideal weight to prevent spine as well as the neck from being strained. Carrying the excess baggage will cause strain for the joints of the back and neck. Accumulation of fat around the waist causes severe pressure on the disks of the spine. This disk pain is one of the common causes for back pain.

Women should do exercise after delivery to strengthen abdominal and back muscles to prevent high arching of the spine. High heeled shoes in which the toes are at the floor level and heel elevated can cause strain for the low back ligaments which can initiate back pain.

The most common cause for back and neck pain is a faulty posture. While sitting, the low back should be supported by the support of the chair, so push the buttocks backwards while sitting.

The head should always sit on the neck and should not protrude forwards from the neck. This posture correction should be done continuously all through our entire life.

Don't bend forwards to pick up something from the floor with straight knees. Bend your knees and put the body weight on the thigh muscles.

Use a firm mattress to sleep and keep the pillows thin.

Now-a-days, we come across, young computer professionals with severe neck and back pain due to wear and tear of the bones in the joints of the neck and back.

The cartilage covering of the bones gets its nutrition by movements of the neck and back. If we work continuously without moving our head and back the cartilage will not get its nutrition and becomes weak causing wear and tear.

Yoga is the best exercise for prevention of spine problem. Katichakrasana, Bhujangasana, Ardhnaukasana and Makarasana are very useful in preventing back and neck pain.

Just in case you have developed a neck or a back ache, in the next issue we shall elaborate on the management of your Back and Neck Pain.