The bad postures we adopt when carrying out activities of daily life, stress and lack of exercise are the main responsible for back pain. Working all day in front of the computer or sleeping adopting bad posture can trigger intense discomfort. On the other hand, pregnant, overweight or those who usually work standing or carrying weight are the most likely to suffer discomfort in the lower back.
Recommendations for back care:
Sleeping on your back or sideways People spend 6 to 8 hours a day lying down. It is the time during which the spine rests without supporting the weight of the body, so it is important to take care of the posture that is adopted. Specialist doctors point out that the ideal posture is either on the back or in a fetal position.
If there is acute discomfort or lumbar injury, the posture should be adopted face up and with a pillow under the knees bent.
Sleeping mouth Down is not recommended, except in case of medical indication. Modifying the normal curvature of the lumbar spine and forcing the neck to remain turned towards one of the two sides can be very counterproductive to our spine.
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Abdominal in shape Exercising helps develop muscle and is the best prevention to avoid back pain or discomfort in the body. Some exercises that are especially recommended are pilates, yoga and swimming. Also walk from 30 to 60 minutes at a brisk pace, wear good shoes and do sit-ups for at least 5 minutes a day.
Healthy life Tobacco is not good for the back either. An excessive body weight is also harmful since the best thing to avoid problems is to stay slim. Finally, mental health is also paramount. It is proven that suffering from depression leads to back pain.
A good mattress and a good pillow The mattress and the pillow are key factors in the health of the back and must allow a good adaptation to the natural curves of the column. When buying a new pillow, a person can take a few days to adapt.
The mattresses that should be used are the medium ones. You have to flee both rigidity and excessive softness. A soft and flexible mattress adapts more easily and will improve the contours of the body, which is good for sleep, it also makes blood circulate better and it is more difficult to adopt an awkward position.
Monitor daily postures The most common causes of lumbar problems arise in the workplace. On the one hand, there are jobs that require standing all day and others that take place in the office all day sitting.
In offices, the main reason for back pain is the inadequate to sit . Most people settle on the edge of the chair. It is essential to adopt the correct position when sitting, preferably in ergonomic seats. To do this, you have to focus the strength on the lower back and straighten the spine. It is important to try to place the computer screen just in front of the body, the arms should form a 90ยบ angle, keeping the forearm and hand in a straight line. Attempt to support the forearms at the time of writing, thus avoiding overload on the musculature that goes from shoulder to neck.
It is also important to keep the back straight when we are standing or walking and avoid the frequent "hump". When bending over to catch something, bend the knees and do not bend the spine.
In the case of women, the heels can cause back discomfort . When carried, the axis of postural gravity moves forward and the lumbar discs are forced. To prevent back pain, without a doubt, it is worth betting on the comfort of a quality footwear that does not make you suffer. For this, it is better to buy some shoes with little heel to go to the office. Today, there are current designs that allow you to go to fashion. Keep in mind that it is not advisable to walk daily with a flat shoe.
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