80 percent of the population will suffer back pain at some point in their lives and, although the causes of these pains may be degenerative diseases, trauma or shock, in most cases come from bad habits and inappropriate gestures and postures.
For all this, Center for Upper Back Pain Relief has provided ten keys to take care of the back:
- Exercise Daily. Walk, do gymnastics in the pool, not on your back. You can also spend a few minutes in the morning to practice specific exercises for the lower back. Instead, avoid sports that involve a back strain.
- Pay attention to the way you walkIn many cases, without being aware of it, we walk hunched, carrying the weight of the shoulders forward. It is important to avoid this tendency by raising your back and raising your head. And do not abuse high-heeled shoes or heavy bags, which carry the weight on one side of our body.
- Take care of your back also while you sleep. Our mattress should be in optimal condition and not be too soft or too hard. The best position is to sleep on your back, placing one pillow under your knees and another under your lower back. If it is uncomfortable or not possible, you can sleep on your side, with your knees bent and a pillow not too high.
- Watch your weight. Remember that overweight people suffer more tension in the muscles of the back and, therefore, are more predisposed to suffer pains in the lower back. In the case of pregnant women, there are specific bands to relieve discomfort.
AVOID TOTAL REST IN THE BED
- Do not neglect your position in front of the computer. The upper part of the screen should be at eye level to avoid having to lift or tilt the neck. The back should be supported on the back and feet, on the floor. A good adaptable height chair and a footrest can be very useful tools. You can also resort to a small cushion in the lower back.
- Bend your knees to pick up weights. If you must pick up a heavy object from the ground, do not bend your back. Instead, flex the knees keeping the back straight and lift it slowly, keeping the object as close to the body as possible and avoiding sudden movements. If this type of movement should be repeated frequently, it may be convenient to use a protective band.
- Flee repetitive movements. The gestures that are constantly repeated can overload a specific area of the musculature and cause us to hurt. Try to avoid these gestures when possible and, if you are obliged or obliged to perform them, pay attention in order to carry them out correctly. In addition, it is essential to make brief breaks in which you can take advantage of to stretch, change posture or walk a bit.
- Avoid total bed rest. If you already suffer back pain, you should try to live a normal life, without taking weights or making movements that can increase it, but by practicing moderate exercise. The stay in bed is recommended only and exceptionally at the beginning, when the pain is very intense, or when prescribed by the doctor. In any case, you must change your position every two hours.
- The heat, a good ally. Since upper back pain is usually muscle-based, thermal therapy can help relax the area. For this, you can apply heat several times a day, in sessions of twenty minutes, either with an electric blanket, thermal therapy kits or hot water bags. Gentle massages or the application of ultrasounds are also recommended in some cases.
- Consult the doctor or pharmacist. You can ask health professionals about the use of analgesics and anti-inflammatories to relieve pain and improve the ability to function of the back, or on the possibility of taking muscle relaxants. In case the pain is very intense and provided that its use, do not exceed the week.