Back pain can be the result of trauma, such as a fall or car accident. But, in most cases, back pain is the result of a daily activity performed incorrectly.
Prevention of back pain is not so difficult
In fact, activities as common as twisting to reach or lift an object, sitting in front of a computer in the same position for hours, bending over to vacuum, and carrying shopping bags can cause it.
The good news is that preventing back pain isn’t that difficult, often requiring just a few adjustments that will soon become second nature.
In fact, in most cases, back pain gets progressively better with home treatment and self-care. Usually within a few weeks, but see a doctor if:
- Back pain persists after a couple of weeks; it is intense and does not improve with rest.
- It extends to one or both legs, especially if it extends below the knee.
- If it causes weakness, numbness or tingling in one or both legs, or if it is accompanied by unexplained weight loss.
Therefore, the portal Health Matters listed a series of tips with which it is possible to reduce back pain:
1. Maintain proper posture
This is key to maintaining back health. Doctors recommend sitting with your feet flat, your hips level with or slightly above your knees, your spine slightly reclined, and a small arch in your lower back maintained.
2. Pay attention to symptoms
Sometimes low back pain can suggest a serious injury or intestinal disease, so if it is persistent, you should see a specialist to rule out a serious condition.
3. Constantly moving
Regular cardiovascular exercise, stretching, or strengthening exercises for 30 minutes daily is recommended. Such actions can help increase back flexibility and maintain a healthy body weight.
4. Lift heavy objects correctly
Before lifting any object, it is necessary to make sure that it is well packed so that, when lifting it, its weight does not change. Then, make sure you keep the element close to your body and use your legs and not your back to apply force.
On the other hand, there are some exercises to improve back pain. However, before performing them it is important that you consult an expert and examine it to avoid any injury.
RECOMMENDATIONS
That said, the first recommendation from the University of Iowa Hospitals and Clinics is to lie on your back, bend your knees, and cross your arms over your shoulders. An abdominal should be performed immediately. That is, lift your shoulders and head off the floor. Finally, return to the starting position and repeat ten times in three series three to five times a week.
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