Losing weight has a lotíwe are benefits, you can prevent a card attackíaco, diabetes, stroke and other degenerative diseases. Además, help you get rid of back pain.
Experts agree that losing weight with ésuccess can result in a partial or total relief of back pain. Many spinal specialists agree that there is a relationshipón between back pain and body weight.
onceón of this is that, if you weigh máI'm your ideal weight, tus múcenturies deberán workás to help you perform daily tasks. This extra load applied to the column can put the v's out of alignment.évertebrae, what can cause stressóno in joints, another possible cause of pain.
Index
The disks actúlike a neumático
The discs are like smallñthe pieces of felt placed between two elegant plates. Over time, the discs themselves wear out. When they start to degenerate, may “slip off” (herniated disc). That means the discs can press on the nerves in the méspinal cord and cause pain.
Being overweight exerts a pressureóAdditional n on intervertebral discs, what, on úlast instance, can accentuate your spinal curves and increase the risk of injury.
Imagínate a full car. Now imagine that the tiresábuttocks of the car begin to deform and weaken due to excess weight. This is what can happen to your discs when you are overweight.
The columna isá stabilized by múmuscles that go up and down at the back of the spine. These músculi keep the spine upright when other forces, like body weight and lifting, cause the spine to lean forward.
¿CuáHow much weight to lose to get relief?
Many experts recommend losing weight and staying within the 5 kilograms of your ideal weight to keep your back healthy and pain free. Can you know the your ideal weight range, using virtual weight calculators available on the Internet.
Once you know your goal calórico, start a healthy diet that restricts heatíace and exercise regularly. It is úlast step is crucial to lose weight and control back pain.
Eat a healthy diet
Eating unhealthy foods in high heatías, can lead to weight gain. ¡Even overeating healthy foods can cause weight gain! The kilos do not only accumulate in the báTOOL, but alsoéno in the back, what exerts a pressureóunnecessary n on column.
A balanced diet full of fruits, vegetables, whole grains, proteílean meats and nutritious fats can help you lose weight and maintain a healthy body measurement.
Mainly plant-based meals including flaxseed and chía, is the best optionón to avoid inflammationóno in the back, especially when consumed in combinationón with cold water fishíto rich in omega-3 like saltón, mackerel, sardines, herring, black cod, atún and trout.
If isás looking for foods that reduce back pain and isén loaded with nutrients, try carrots, beets, potatoes, cherries, berry, grapes and red wine, pomegranate and sandía.
Herbs and spices, including basil, cinnamon, ginger, romero, it, curcumin, onion, oréI win and cúTurmeric tend to be especially rich in anti-inflammatory agents, so you can season generously. Además, baby tés of healthy herbs y tés true (verde, oolong and white).
Other good food options for a diet “anti-dolor”: avocados, walnuts, proteíin the skinny ones, I eat chicken and turkey; beans and cocoa.
Exercise to control back pain
Exercise can help you control back pain and, Consequently, lose weight. find a buddyñtraining program to stay motivated or schedule your workouts as you wouldíDo with your work activities. Lo máIt's important that you stay committed.
We advise following a Exercise program general, that includes strength training, stretching and air activityóthey kill. Experts Say Developing Flexibility, can help improve functional movement. For his part, the activity airóbica can increase blood flowíneo and the nutrients that go to the soft tissues of the body. This, at the same time, can help reduce back stiffness.
If your back pain worsens or presents new signsíntomas, suspends the exercises and commonícate with you mésay right away.
Strengthen your abs
The strengthening of the múabdominal muscles helps support the efforts of the músculi of the spine. Perform abdominal exercises and side bends to strengthen the núcleo, these are básimple and can be done at home.
Nevertheless, if you have a conditionón mésays it makes these exercises difficult, consult with on méI say. Many sources of back pain can be relieved without surgery.íto major, through changes like péweight loss, exercise and physical therapy.
