Proper treatment for the cause of your pain along with some physical exercise is the key to solving your back pain. Don’t look for temporary shortcuts, look for a definitive solution.
Small changes in daily tasks, such as stretching and taking care of emotional health, already have results to improve back pain.
Low back pain, name given to back pain in the lumbar region. It is among the most common causes of health problems in the world. It affects young people and adults, with significant impacts on aspects of the patient’s physical, psychological, emotional and social well-being, as well as economic factors. According to (WHO) about 80% of the world’s population will suffer from this disease.
The good news is that small changes in posture already help to prevent and relieve symptoms, such as practicing stretching, care when lying down and when lifting, correct posture for picking up and carrying weights, among others. “Lumbar pain can be specific, when it results from a fracture or more serious disease – which needs surgical and drug intervention -, resulting from incorrect posture, sedentary lifestyle, error when practicing exercises, aging, among other factors. In this case, changes in routine, to correct postural addiction, can help a lot”.
Different back pain
The pain can be acute: severe, usually after great physical effort and lasting for days; or chronic pain: not very severe, but continuous, lasting for weeks. Both can radiate to the upper and lower limbs.
Although the vertebral column is divided between cervical, in the neck; dorsal, in the region of the rib cage; lumbar, in the region of the abdomen and below the abdominal region; sacral, at the height of the pelvis and coccygeal, in the region of the coccyx, close to the anus; it is in the lumbar region that the greatest concentration of force to support the body occurs, which is why it is more subject to pain. “In pain, it is important to consult your doctor, because in consultation we do anamnesis, to know the patient’s history, and physical examination, to identify the type and cause.
Here are five tips to help relieve and prevent back pain:
1- Postural correction in everyday life
Walk with a straight spine, with straight shoulders, respecting the anatomy of your body; when sitting, support your back and feet, without slipping; lying down and getting up on the side, with care and support of the hands; sleep on your side, with a pillow that supports your neck and aligns your head with your body.
When bending down to pick up objects, bend your knees, when carrying heavy bags, distribute the weight between both arms, as well as when using a backpack, distribute the weight on both shoulders. With heavy suitcases and carts, push, not pull. When performing activities in high places, try to stand on a support, so that the spine and head remain straight, and the arms to perform the activity are at head height, not above. When using the computer, the monitor must be at eye level. In the case of the cell phone, also try to leave it at eye level. Also, when driving, remember to support your back and head.
2- At work sitting and standing
If sitting, take short breaks to stretch and take short walks, such as going to the cafe or the bathroom; if standing, whenever possible, perform small rotational movements with the feet and ankles. During breaks, look for a place to sit and, preferably, elevate your legs and feet a little.
3- Stretch
Stretching prevents tension in the muscles. Thus, promoting relaxation and well-being.
4- Physical exercises
Count on a physical therapist and pillar instructor or physical education for posture guidance and appropriate activities. Aerobic exercises collaborate with weight maintenance. Weight training, if done correctly, strengthens the muscles that support the spine.
5- Take care of your health
emotional aspects also act on a tense spine. A depressive condition, for example, can cause a lot of body pain.