Who has not ever suffered from back pain? It is something quite common among mortals and the current situation has made it even worse. Teleworking at home from a chair that is not adequate or stress are some of the main reasons that cause injuries and back pain. The symptoms can appear in different degrees and with different sensations or perceptions depending on the area and severity.
“The most common thing is that at the beginning the discomfort of back pain is more or less diffuse, that they do not generate important limitations, and only when the pain becomes more pronounced and persistent, do we become aware of the situation”, explains Inma Blanquer, director of the Assari Center, a 360-degree Health & Wellness Clinic with a wide range of services in the area of health care, physical exercise, wellness and beauty. “When discomfort or limitations appear in other parts of the body such as the leg, hip, sole of the foot or hands, it is very likely that the real origin is in a spinal injury,” he adds.
These are the most common symptoms of back pain
- Muscle discomfort
- Throbbing pain.
- Limitation of back movements (flexibility and amplitude).
- Rigidity.
- Tingle.
- Burning
- Irradiation.
- Numbness.
- Severe and disabling pain.
How to avoid back pain
The back sends us messages in warning mode, among the most recognized alerts, are discomfort, pain and limitation of movement. Whether it is constant, intermittent, improves with activity or rest, gradually increases or in different situations, our recommendation is to give it the importance it deserves, act and be advised by experts to have a better quality of life.
“Without going into medical or complex cases, I am going to give a simple example of why it is important to put ourselves in the hands of professionals: a slight contracture caused by poor posture by teleworking can be cured in a single session of physical therapy or manual therapy. If the contracture is not treated, it can become worse and a longer treatment will be necessary, compensations and affectations may appear in other parts of the body. In this specific case, we could affirm that the sooner it is treated, the sooner it is cured… Obviously, we should avoid the cause of the problem: improve posture by following the advice of a professional”, explains Inma Blanquer.
Tips for a healthy back
- Have good postural habits.
- Practice physical exercise.
- Develop muscle strength and flexibility.
- Stretch daily.
- Follow basic ergonomic principles.
- Control the weight.
Álex García, director of the gym specializing in personalized training Fit Club Madrid, also points out the keys to ending this happy and uncomfortable problem.
- “To work the back we must focus on two things, the first is to stretch the entire anterior chain and strengthen the posterior chain, the best we can do is perform a routine of 3 rows, changing the grip of the hand to focus on different areas of the back. and always alternating with stretching exercises of the anterior chain (perform 4 rounds of 3 rows with 3 stretches) ”.
- “Stretch 25 minutes a day so that the back does not suffer, the stretches can be done every day in the week if you have time, in this way you will release much earlier”.
- “Do exercises that help keep your back straight, pain in this area usually comes from a sedentary life and poor posture, you must perform exercises to strengthen lower trapezius, rhomboids and posterior deltoids, since they are the main area of weakness in the back”.
- “If you have contractures, train carefully so as not to accentuate the problem, for that we must plan the routine very well so that everything we do does not influence the contracture.”