The first thing to consider to maintain a healthy and strong back is to exercise. The statsítics ensure that 8 decade 10 people suffer or have suffered pain in the spine.
The main cause of this condition is attributed to poor posture. Those people who spend the día detrás of a steering wheel or a computer are más prone to back pain, because without realizing it they spend most of their time sitting in a bad posture, and in time the body will passá bill.
Getting used to maintaining a good posture and exercising is the best way to avoid suffering from disorders related to the musculoskeletal systemético. Additionally, a proper diet and constant hydration should be maintained.. These are the necessary ingredients to be fit and stay young.
Index
healthy back: postures
When sleeping. It must have a bed cómoda, with a mattressónot in good condition, medium hard, no cracks and no sinking. The pillow must be soft and not very high (a cervical pillow to beá the ideal).
The positionón más recommended for sleep he is on his side and with his legs slightly shrunken (decúbito lateral), but not in positionón fetal. Or yes the prefiere, face up (decúbito supino) and with a pillow under his knees. Never try to sleep on your stomach (decúprone), this positionón increases lumbar curvature, thus increasing the risk of low back pain.
when getting up. The biggestía of people get out of bed without noticing how to do it. It should be moved smoothly to the positionón sitting before getting up.
To walk. Walking correctly brings us numerous benefits for health in general, reduces stresséyes and depressionón. We must walk with our heads held high, the back straight and the mindón parallel to the floor, taking care of the breathón. The arms must have movement of pécandle.
In this way we make sure that our spine isá straight and works restfully. When walking we must be aware of the posture at all times.
When sitting. Keep the body in positionón isática is dañino for the spine, each 40 minutes it is recommended to get up and stretch your legs.
When sitting down, the height of the chair must be adjusted., so that the feet are flat on the ground. The head should remain in one positionón neutral and arms close to the trunk.
when working on a computer, the monitor should be at the height of your head and at an optimal distance that does not involve additional efforts to the spine.
healthy back: Training
Regular exercise will keep youá fit. By doing the right exercises correctly you will be able toá have a strong back, very flexible and resistant.
Before doing any exercise, warm-ups of the m should be doneúmuscles and when finished stretching them.
Stretching. My bathtubñAna when you sit on the bed, haz a sesisón of stretching to release the múdogs.
practice yoga. With the práconstant practice of yoga you can get transcendental changes in your lifestyle. Yoga provides stretches that greatly help the múspinal muscles and releases compressionón the back naturally, creating again the spaces between the vévertebrae.
back exercises. To keep a back in shape, you must exercise the músculi that support the vertebral column. These múmuscles that help hold the spine straight are: the transversus abdominis, the multiíaphids and ground musculature pélvico.
The transversus abdominis, the multiíaphids and ground musculature pélvico
Exercising the transversus abdominis guarantees us a correct posture. It is músculo is the máinternal s of the abdominal area. Actúlike an abdominal girdle, but if it is not trained it loosens up and the spine arches. It is músculus can be exercised with Pilates.
When we talk about the multiífaithful, we refer to múvery minute sicles found in the interstices of the veinsévertebrae, they give balance and firmness to the spine. The way to keep them active is by performing exercises of elongación axial or elongation of the spine.
The other point to exercise is the floor muscles pélvico, is located at the base of the pelvis. By your positionón strataégica, if you don't exercise, affectá the posture and stability of all the musculature in general. Spaghettién can be exercised with Pilates.
Spaghettiébicycling is not recommended, climbing stairs, dancing and not sitting for a long time.
healthy back: feedón
Feed itón can significantly influence back pain. Neglecting the diet will lead us to be overweight and can lead us to suffer from the spine.
We must follow a balanced diet and avoid consuming saturated fats, processed foods and excess sugarúcar.
The coffeeíNa and alcohol contribute to dehydrating the intervertebral discs, these should be avoided.
For a healthy diet and a happy back, vitamins should be consumed properly, proteínas, carbohydrates, fiber, monounsaturated and polyunsaturated fats. A balanced diet will lead usá to the proper functioning of our spine.
