Poor posture, lifting excessive weights or insufficient rest can have consequences at the dorsal, lumbar or spinal level. In this article, we will see what steps we can take to avoid back pain. By simply changing some habits, we can feel much better.
Tips to avoid back pain
The vast majority of the population suffers or has suffered from back and neck pain. It is a very common phenomenon, especially today when we are subjected to long and stressful workdays. Symptoms may also appear for other reasons, such as performing an exercise with an incorrect technique or sleeping with an unsuitable pillow.
1. Do Yoga or Pilates to avoid back pain
Both disciplines are good for health because they allow you to stretch your muscles, strengthen your back and keep your spine straight. Moreover, both yoga and pilates reduce anxiety, stress, and insomnia.
2. Lose weight so as not to burden your back
Overweight has many negative consequences including back pain. When we have extra pounds, the excess weight puts the spine under greater strain. You can consult a specialist (a nutritionist) and have you prescribed a weight loss diet.
3. Sit down properly
Generally, when we are in the office, we make the mistake of sitting on the edge of the chair. We advise you to sit well, with all the thighs on the chair, and rest your back on the backrest. In this way, you will reduce tension and avoid low back pain, neck pain, and dorsalgia, typical of those who do not take the correct session.
Another tip, especially for men, is not to carry the wallet in the back pocket of the trousers. You may be wondering, “What does this have to do with back pain?” Very. When sitting and one side of the body is more “elevated” than another, the sciatic nerve is subjected to an “incorrect” effort for several hours.
4. Don’t wear high-heeled shoes all day
This is a tip for women. Don’t wear high-heeled shoes all day. The force of gravity pushes you forward (towards the tip of your toes) and the lumbar area increases the effort to stay upright and balanced.
If you have to wear shoes with heels for work, try to use shoes with lower heels or remove them when no one is looking at you. On weekends, when you are not working, choose shoes without heels.
In addition to yoga or pilates, you can choose to have a nice walk, swim, ride a bike or use the stairs instead of the elevator. If you don’t have too much time to go to the gym, you can work out comfortably at home.
6. Lift the objects carefully
Even if you don’t believe it, one of the reasons why back pain appears is the use of an incorrect technique when you lift an object from the ground. Also to collect documents, carpets that have fallen to the ground or to carry children in their arms, you need to use some tricks.
Here is a piece of advice that can be of great help. Position yourself in front of the object you want to lift, spread your legs to a width equal to that of your shoulders, bend your knees and lower your body. Now, stretch your arms, grab the object and stretch your legs again. Remember to keep your back straight. If the object in question is too heavy, ask for help or have someone else take it.
7. Improve the posture of the back
If you are working on the computer, pay attention to the distance between the monitor and the head. It is important that the neck remains straight (without pointing up or down) and that the arms are in a comfortable position, neither too tight nor too bent.
Finally, to alleviate or prevent back pain, we advise you to do stretching every day. You can do it in the morning or at any other time of the day. For example, you can stand up, bring your arms forward and then stretch them over your head. If you are lying down, you can bring your knees to your chest. If you are sitting, you can put your hands behind your head and open your elbows.