Have a contracture in the back it's meáIt's frequent than we think. Nevertheless, sometimes we don't give it too much importance, despite being a nuisance that can limit our activity in the día a día.
¿Whaté It's a contracture in the back? A muscle spasm it's a contractionón of the múmuscles that occurs involuntarily due to having made an excessive effort that has ended up causing discomfort in the muscles.údogs.
In the case of a back contracture, are the múmuscles in this area that have been affected by that extra effort that has been made. To reduce the pain and discomfort it causes, it is important to identify cóhow to relieve a contracture in the back and whaté do to avoid it.
Index
Causes of contractures in the backácommon s
There are several reasons why you can suffer a contracture in the back, normally related to the acts that we carry out every dayía.
Some of the frequent causes of this conditionón sound:
- bad positionón that is repeated frequently, what ends up contracting the múcentury. For instance, bend your head too low to look at the computer, repeating the same movement frequently, etc.
- poorly performed exercises in which we jerk a músculus of the back, what can cause a contracture.
- lack of heating before doing sports; if the múIt is not a dogán adequately warm before forcing, discomfort may occur
- Sudden movements and gestures fallñon the back, how to stretch violently, bending over sharply or carrying a heavy object without proper posture,
- Fixed postures and incófashions What, for instance, sitting in front of the computer for many hours.
- strés and tensionócumulative n in the back muscles. The emotional factor influences the state of our múkeep your eyes openándolos, what can make usás prone to a strained back.
Evaluate witháHe is the possible cause of the contracture in the back and control all those factors that may affect its appearance.ón, to beá important to alleviate it and prevent it from appearing again.
Cóhow to relieve a contracture in the back
Relieving a contracture in the back is not always easy and, depending on the type of injuryón and the frequency with which it occurs, intervention may be necessaryón a physical therapist to relieve it completely.
Nevertheless, There are some guidelines you can follow at home to ease back pain and discomfort while you wait for care.ónot from a professional.
Deflate the area with heat
The heat helps to relax the muscles againstíand y, so, to reduce the discomfort caused by muscle contractures. That is why reducing inflammation in the area with heat is a good option.ón.
Thoseí, it is important to apply heat in short periods of time, approximately from 15 minutes, several times a dayíwith a reasonable time between applicationsónumber and applicationón.
Hot compresses or water bags can be used, although alsoéit's okayñor hot or a hot shower helpán to ease the pain. Always remember to protect the area with a paño o towel to avoid skin burns.
Give yourself a massage to relax the area
A massage can help reduce the discomfort caused by muscle contracture in the back.
If it is possible for you to reach the contracted area with your own hands, you can gently massage it to remove the knot on the back. In case you can't or the pain is very bothersome, it is advisable to go to a specialist in muscle contractures to help you reduce the pain.
Do gentle stretches
When you have a contracture in the back or in any other múcentury, it is important not to make sudden movements or stretches so as not to forceún más la zone.
¿Whaté types of stretches can be performed? You can practice yoga exercises for beginners, without investments, or any type of stretching in water that helps relax the area.
Practice activity físoft physics to decrease tensionónot in the zone
Carry out some activityívery soft physique to reduce tensionón the area is highly recommended. Nadar, Doing activities in water or walking at a gentle pace are some alternatives that you can put into práctic.
apply an analgélocal physic in the area
use an analgéphysical tópeak to relieve pain in the area is alsoén an optionón to relieve a contracted back and reduce discomfort. In pharmacies you canás find various medications to treat muscle contractures.,
One of them is to use un analéPhysical spray indicated to relieve pain caused by muscle contractures and other conditions, like sprains, bruises, lumbago, cramps or tortípackage, in adults and neitherñthe ones from 12 años.
Southáask for absorptionón helps reduce discomfort effectively, applies fáeasily on the skin thanks to its spray and does not require rubbing or massaging the area, acting in the áarea of pain to reduce discomfort. Nevertheless, yes after its useón pain does not improve or worsens after 7 díace of treatment, consult méI say.
Keys to prevent a back contracture
Preventing a back contracture is not always possible, although it is advisable to follow a series of guidelines in the día a díto avoid them:
- Do not do any activity física without having previously heated.
- Do not bend your back when carrying objects. It is best to keep it straight to avoid sensitive areas, like the lower back, are loaded.
- Change your posture from time to time if you work standing or sitting. perform smallñhe breaks in which you can walk and move around is recommended to avoid contractures in the back and in other múdogs.
- sleeping on a mattressón cóway and suitable for the health of your back. Mattresses that are very old or made with inappropriate materials can influence your lumbar health, causing back discomfort.
