Poor posture when sleeping, walking or sitting on an office chair for a long time, can be the great cause of that low back pain that does not leave you alone. If that is your problem, you should know that there are several options to combat that unbearable pain that does not let you perform your daily tasks.
You knew that muscle fatigue causes the muscle to contract and this produces pain. People who work with physical exertion, or spend a lot of time standing or sitting, athletes in contact disciplines, who force the spine are very prone to developing discomfort in the back. Being overweight is another factor that predisposes people to suffer from low back pain.
To relieve, and above all, to prevent back pain caused by stress or poor movement, it is necessary to start with a small exercise routine.
The first thing to do is reduce those extra pounds, if you have a back problem that does not require surgery, you should improve your fitness. A very effective exercise is walking with small weights on your hands.
Stretching and strengthening
Other exercises to prevent back pain are those that involve stretching of the hips. You can also practice relaxation disciplines like yoga, taichi, and related sports.
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A relaxation exercise that can be very helpful is that lying on your back, lying on your back, stretching your legs and taking air through your nose and expiring through your mouth, will help improve the pain of a herniated disc.
Low-impact aerobic exercises are highly recommended for reconditioning the back. Those who undergo this type of exercises will have fewer episodes of lower back pain, and if they do, they will gradually decrease in each episode, also lasting a shorter time.
Examples of low-impact aerobic exercises that can be tried to lessen lower back pain are walks, fixed bicycle use, and water exercise therapy.
For these tips to give good results it is necessary that you practice them frequently, consistency and for long periods of time.
Another tip you should keep in mind is how damaging the direct impact of your treads can be to the asphalt. This can generate a physical stress that is transmitted to the back and produces pain. This can be avoided by using impact-absorbing insoles or special shoes with the same functionality.
Another way to relieve your pain and the lumbar problem is through natural medicine, preparing hot peppermints. You can also use the leaves of this plant directly soaked in water and apply them on the affected area.
Thyme, rosemary, and sage are also very useful as muscle relaxants.
In the same way, you can work the pineapple and the papaya, both are fruits very used by the athletes like anti-inflammatory and relaxants. You can consume them many times a day, in the morning with breakfast, lunch at noon and brunch in the afternoon.
In summary, these are some recommendations that you should follow in your day to day to avoid being one of the long lists of affected by problems in the spine or low back pain.
- Before you exercise, you have to do stretching.
- Do not stand or stand.
- Sit in a chair with good lumbar support and a suitable position and height for the task.
- Keep your shoulders back.
- Change the sitting position frequently and walk around the office periodically or gently stretch your muscles to relieve tension.
- A pillow or rolled-up towel placed behind your lumbar area can provide some lumbar support and avoid ailments.
- If you must remain seated for a long time, rest your feet on a low stool or a stack of books.
- Sleep on your side to reduce the curve of your spine. Always sleep on a firm surface.
- Avoid heavy objects
Remember that any problem or chronic pain is necessary to consult with a doctor. If your lumbar problem becomes persistent and there is no way to control it with exercises or other recommendations that we have given you, do not hesitate to go immediately with a health professional.