So more the strength of muscles lesser the back problems.

How can we increase the strength of our back muscles?

Here comes the role of nutrition and exercise.

A good nutrition helps a lot.

• Always have two complete meals in a day
• You should have a bowl full of thick daal in both meals (Like moong,tuwar,masoor or mix of all)
• Have sufficient quantity of vegetables. Drum sticks, rajgira, carrot, raddish should be consumed frequently. Be in habit of consuming all types of vegetables. This gives you variety of nutrients which are useful for muscles.
• Have minimum 2 full cup of milk everyday. Milk is the one which gives your body strength. Also it has “Rasayan” characteristics which means regular consumption of milk can gradually rejuvenate the cells and tissues in the body. This helps for repair of wear and tear in the body
• Do not work for long empty stomach. This leads to acidity which is a major cause of muscle weakness. So keep drinking enough water,coconut water,milk in a day.
• Almonds,dry dates and walnuts are good for back muscles strength. So just add small portion of these dry fruits to your diet. If eaten soaked, results are better.

Exercise is another key to success

Regularity is very important in the exercise schedule. You can choose the exercise with the help of experts. But yogasana, surya-namaskar,stretching,are some of the very useful types which specifically help for back.

Always remember, when you are in acute pain rest is the first tteatment. So give enough rest to the body. Once the pain subsides, start exercise. Also, lifting weights should be avoided till the time the strength of muscles is not upto the mark.

With good nutrition, good exercise, good rest and good ergonomics you can completely overcome the problem of back-ache and low back ache.