In addition to negatively affecting a person's daily life and reducing their quality of life, back pain is now a common problem in society due to workforce losses. However, wrong movements made in daily life can also cause back pain. Here are ways to deal with lower back pain...
Low back pain is a very common problem, but the cure is often sought in the wrong place. Many simple reasons such as lifting something heavy or making an unbalanced movement can cause lower back pain. The prevalence of low back pain in society is around 80 percent.
According to the news in Diken, using an orthopedic bed, resting while sitting, sitting correctly, getting rid of excess weight, wearing low-heeled shoes, strengthening the waist muscles by exercising, lifting heavy loads carefully, bending in the right position, taking a break in traffic, waist training can be beneficial for the waist. It is good for pain. Osteopaths explained simple things you can do against lower back pain.
TAKE PRECAUTIONS
Prevention is more effective than treatment. For example, walking, not sitting for long periods of time and keeping your abdominal muscles tight, swimming if possible.
STAND UP
The best thing you can do is move regularly. It is important to change your body position, even with small movements.
GET A STANDING DESK
You should stand up even for 5 minutes every 20 minutes. For example, standing desks are very common in Scandinavia. The height of these tables is adjustable. You can work both sitting and standing during the day.
CONTROL YOUR STRESS
Low back pain is often accompanied by stress. That's why it is essential to control stress and maintain a calm and balanced mood.
STRENGTHEN YOUR ABDOMINAL MUSCLES
There are multiple exercises you can do against lower back pain. To strengthen your hip muscles, a 'glute bridge' (bridge; bending the knees so that the shoulders remain on the ground and lifting the hips with support from the soles of the feet) is recommended. You can do 'thread-the-needles' (stretching on all fours by passing one arm under the other) to move your waist, and 'plank' (on top) to strengthen your abdominal muscles.
HUNCH OFF
Posture is not as important as it seems. There is no evidence that posture affects lower back pain. The important thing is to move. Even if your posture is correct while sitting, you may have lower back pain. Hunch yourselves from time to time.
PLAY AS YOU HAVE A FLU
Even if you do everything right, it is very difficult to prevent lower back pain. 80 percent of people suffer from back pain at some point in their lives. Therefore, fear does not help lower back pain. It is best to perceive lower back pain as a cold.
DON'T COMMIT IT TO SCIATICS IMMEDIATELY
Low back pain is often confused with sciatica. Sciatica is the pain felt in the sciatic nerve. It is caused by pressure at any point on the sciatic nerve, which extends from the waist to the legs. This pain is not the same as lower back pain. Differentiating these two pains is important for a more accurate diagnosis and treatment.
TAKE ACTION FAST
Most back pain goes away on its own within six weeks. If it doesn't go away, it becomes chronic. If the pain continues uninterruptedly for three days, it should be checked.
KNOW THE CAUSE OF PAIN
It's important to understand what the body is trying to do when it sends pain signals. People attribute every pain to injury or injury. However, pain is a signal sent by the body to protect itself. The body tries to prevent injury or injury by restricting certain movements due to pain. So there is no need to be afraid of pain. The pain may go away quickly if you learn to breathe and relax your muscles.
KNOW THE FUNCTIONS OF PAINKILLERS
If you go to the doctor, he/she will probably prescribe you a medication that will mask the symptoms. But there is no medicine that can solve the problem from its root. This can only be solved with physiotherapy.
APPLY COLD-HOT
Apply cold or heat instead of painkillers. Heat relaxes the muscle and increases blood flow. Ice reduces inflammation. You can use the two alternately: 20 minutes of heating, then 20 minutes of ice. You can repeat this for 1 to 2 hours.
KEEP MOVING
Staying still can increase the pain and make you stiff. People often feel stiff in the morning, and inflammation increases as they stand still. Movement relaxes. While in bed, you can pull your knees towards you. If you stretch by bending forward, backward and sideways when getting out of bed, you activate your spine. You can do these movements during the day by leaning left and right, rotating your upper body and bending your waist.
AVOID MOVEMENT IF THERE IS SEVERE PAIN
It's not always right to move – sometimes it's even harmful. Especially if the pain is severe. In some injuries, it becomes impossible to move. Then it is best to lie down without moving for a few days.
MAKE EXERCISE A ROUTINE
Regular activity is very important for recovery and overall health. But heavy training may not always yield good results. Choose an exercise routine that you can do consistently and at an intensity that suits your body. Especially after injury, you should start with light exercises and increase the intensity over time. Pushing yourself may cause re-injury.
DIVERSIFY ACTIVITIES
It's important to vary your exercises and move your body in different ways. This is ideal for both injury prevention and recovery. For example, if you are a cyclist, you can do swimming, pilates and yoga for longer training sessions. These make you stronger and more balanced.
SLEEP MORE
Insufficient sleep affects lower back pain. That's why quality sleep is so important. If you need to take painkillers to sleep, don't hesitate.
If you wake up tired in the morning, you should check your bed. Soft beds can be preferred for a quality sleep. Since it is not stiff, your shoulders and hips are comfortable. Even though it is soft, it supports your body.
Placing a small pillow between the knees and sleeping with the knees pulled up to hip level may provide relief.
BE CAREFUL WITH YOUR PHONE HANDLE
Turning your head down to look at the phone in your hand creates the risk of neck pain. It is healthier to hold the phone in front of your face. To be comfortable in this position, you can hold the phone with one hand and support your arm with the other.
LISTEN TO LIVE MUSIC
Listening to mood-boosting songs while exercising distracts attention and helps put the pain in the background.
LIE ON YOUR BACK
Lying on a flat surface can relieve your lower back.
Lie down on the floor and make sure your back is straight. Place your legs on a chair or sofa. Let your body relax completely while lying like this.
This position aligns your spine. It reduces the pressure on your back muscles and spinal discs. It provides general relaxation while reducing the tension in your back.
You can listen to soothing music or read a book while lying down. This pose helps you relax not only physically but also spiritually. Adding this technique to your routine significantly reduces your back pain and contributes to your spine health.
Post a Comment