Kamar dard meaning in English is backache or back pain. Backache or back pain refers to pain or discomfort in the back, typically in the lower back region. It can be caused by muscle strain, injury, poor posture, or medical conditions affecting the spine or nerves.
کمر درد کمر کے حصے میں درد یا تکلیف کو کہتے ہیں۔ یہ پٹھوں کی کھنچاؤ، چوٹ، غلط بیٹھنے کے انداز یا ریڑھ کی ہڈی سے متعلق مسائل کی وجہ سے ہو سکتا ہے۔
Tips to avoid back pain (Kamar dard)
Maintain Good Posture
One of the best ways to avoid back pain is by keeping a good posture, whether sitting or standing. Sit upright with your back straight, shoulders relaxed, and feet flat on the floor. Avoid slouching, as it puts pressure on your spine.
Lift Properly
When lifting heavy objects, bend your knees and squat rather than bending at the waist. Hold the object close to your body and lift using your legs to avoid straining your back.
Exercise Regularly
Strengthening your core muscles can help support your spine and reduce the risk of backache. Engage in low-impact exercises like walking, swimming, or yoga to keep your back muscles strong and flexible.
Watch Your Weight
Maintaining a healthy weight reduces strain on your spine. Excess weight, especially around your midsection, can shift your center of gravity, increasing the risk of back pain.
Choose the Right Footwear
Wearing shoes that provide proper support is essential for preventing backache. Avoid wearing high heels for extended periods, as they can throw off your alignment and strain your lower back.
Take Breaks During Prolonged Sitting
If you have a desk job, make sure to take short breaks every hour. Stand up, stretch, or walk around to prevent stiffness and strain on your back muscles from prolonged sitting.
Sleep on a Supportive Mattress
Choose a mattress that provides good support for your spine. Sleeping on your back with a pillow under your knees or on your side with a pillow between your legs helps maintain the spine’s natural curve.
Manage Stress
Mental stress can cause muscle tension, leading to back pain. Practice relaxation techniques like deep breathing, meditation, or yoga to keep stress levels low and muscles relaxed.
Stop Smoking
Smoking can reduce blood flow to the spine, increasing the risk of disc degeneration. Quitting smoking improves overall health and reduces back pain.
Stay Hydrated
Drinking plenty of water helps keep the discs in your spine hydrated and healthy, reducing the risk of backache. Proper hydration also improves overall muscle function.