in the great majoría of the cases, To prevent back pain we can carry out actions that are más simpler to carry out than it may seem, and it is that not only large treatments are needed, but you have to know cómo affects the way you walk or sit on your back.
a 80% of citizens suffer from back pain in someúa moment of his life, and although on many occasions reference is made to the genética, are in the great majoría of the cases the háharmful daily bites that cause this discomfort and pain.
Index
Cómo affects the way you walk or sit on your back
One of the common causes of back pain is a inappropriate way of walking. the nerves, concerns or the way of positioning to try to hide the chest or belly causes many people to walk hunched over, as if they were carrying a heavy backpack on their backs, a posture that is really bad for the back. To avoid this problem it is recommended raise the mindón, throw your shoulders backás and the belly in.
Secondly, spaghettiéIt is not important to know cómo sit. If you fall on the chair or sofaá anyway, the back can suffer great discomfort and pain, since leaning on the edge causes the spine to curve. Even if you have the intentionón to rest for just a moment, It is important that the spine rests on the backrest, especially the lower back and tailbone. In the event that the sofaá be very soft or the chair is very straight, a cushion must be placedín to fill the vacíor that forms between the backrest and the lower back.
Other recommendations to avoid back pain
Secondly, it is recommended exercise regularly. To take care of your back, it is essential to combine toning exercises.ón, that serve to strengthen the músculi that surround the vertebral column, with stretches that help to relieve tension. Yoga is based on this principle., pilates and functional training. the swimmingón tambiécan be very beneficial.
When practicing exercise físico is important keep in mind the spine, centerágetting into the work of menúscules to apply it in everyday activities, trying to correct posture when doing houseworkésticas. If you spend a lot of time sitting, dutyás get up every 30 minutes, to walk and stretch the m areasás susceptible to pain, such as the lower back or the neck.
Secondly, if you are a person who spends many hours sitting or standing, even if you do it the right way, immobility and repetitive movements cause back problems. To avoid it you have to Get up at least every half hour to stretch your legs and arms, así like to turn the neck gently and move the shoulders. If you are going to be standing for many hours without hardly moving, try not to always support the weight of the body on the same leg, and let your shoulders relax, así like the head and the tóRax raised.
A úlast recommendationón for día, if you are a woman who wears high heels, it is likely that you suffer from cervical problems, since shoes that are too high cause the foot to slide forward, so that the back is arched all dayía, increasing the gripón between the disks, causing the pain to be greater. Lo máIt is advisable in this sense to opt for m heels.ás wide and 3-4 cm, with loose lasts.
Recommendations to take care of your back while you sleep
If you are a person who rests badly, It most likely has to do with the fact that you are very sensitive to stress.és, especially to the cervical, with tensions that can produce stiffness in the muscles of this area. Además, nerves can cause bruxism, a disorder that causes, among othersíntomas, headache that radiates to the neck.
in addition, you must pay special attentionón al colchón, having to invest enough in él so that your rest is adequate and your back does not suffer. It must be a quiltóFirm yet soft enough to adapt to the curves of your spine. Además, must be renewed every ten toños.
Similarly, To take care of your back it is important to take into account the need to sleep in a proper posture. To do this, it must be clear that resting upside down forces you to turn your head to one side and forces the cervicals. if you sleep on your back, dutyás bend your knees and place a pillow below so as not to burden the lumbar. for all this, the positionón ideal is sideways, with bent legs and a limpín between them.
Whaté what to do if you suffer pain
When you have back pain, It is important to take into account some recommendations. to get started rest should not be, Contrary to what is usually thought. And different studies suggest that continued rest can make the pain worse.ónico, since being immóvile is provoked the Músculos weaken. And it is that a bedridden person loses between a 10 and a 20% from mobility per week, además about losing mass ósea y muscular. Therefore, You have to try to stay active even if you areé suffering from somethingún type of discomfort or pain in the back.
In the event that you have back pain, you should know what is recommended apply ice to the affected area for the first few hours, to then apply heat in the two or three daysíthe later ones, until that pain subsides.
Thus, You already know some important considerations when taking into account some práAppropriate tactics and possible solutions for situations in which you suffer from back pain, being aware that it is necessary to know cóhow to act in this type of cases to avoid discomfort and pain.
