It is one of the most common health problems of our time: lumbar pain is so frequent that it has become the second cause of sick leave, after trauma. So much so, that between 80% and 90% of people will suffer back pain throughout their lives. The most frequent causes of back pain are derived from bad postures, stress or positions held for a long time. This happens very often in people who spend all day standing or sitting.
Avoid excess weight and be standing or sitting all day
The first step that must be followed is not to carry weight . There are jobs that require physical overwork and others that take place in the office all day sitting or standing. On the other hand, the students are excessively loaded with books. The backpack should be well placed and assume 15-20% of the child's body weight.
Sleeping on the back or side
Experts point out that the ideal posture is face up or in a fetal position (lying on its side one side with the knees and hips flexed and with the head and neck aligned with the rest of the spine). If there is an acute discomfort or lumbar injury, you should adopt the posture on your back and with a pillow under your knees bent. Sleeping upside down is not recommended, modifying the normal curvature of the lumbar spine and forcing the neck to remain turned towards one of the two sides can be very damaging to our spine.
Sport
Sport helps develop the musculature and it is the best prevention to avoid pain. Some exercises that are especially recommended are pilates, yoga and swimming. Also daily walks of 30 to 60 minutes at a brisk pace, wear good shoes and do sit-ups for 5 minutes a day: in a few days you notice the stability in the whole body and then relief from discomfort.
Right postures [19659007] It is essential to adopt the correct position when sitting, you have to focus the strength on the lower back and straighten the spine. It is also important to keep your back straight when you are standing or walking and avoid the frequent "hump". At the time of bending down to catch something, bend the knees and do not bend the spine. Correct mattress
When buying a new pillow, a person can take between one and 14 days to adapt. A soft and flexible mattress adapts more easily and will improve the contours of the body, which is good for sleep, also makes the blood circulate better and make it more difficult to adopt an uncomfortable position.
Healthy life
Tobacco is not good for the back either. The effort that is made when coughing has harmful effects for the lumbar discs. 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.
Go to the doctor
If the pain persists for more than a month, we should go to the specialist because it will probably be a disease and not a simple back pain