Drawing pain, muscle stiffness, sharp pain in the back – a fairly common problem with which patients turn to the doctor. In most cases, the cause of such troubles is not a disease that entails the appearance of the above symptoms, but the inability of the person himself to take care of the good condition of the spine and back muscles. Physiotherapist Laura Harman suggests trying 7 ways to help relieve back pain.
Physiotherapist tips to help relieve back pain
Back pain – one of the most common problems that every person experiences at some point in their lives. However, there is no one way to get rid of this problem – selection of therapy is carried out on the basis of each specific case.
The first step that every person experiencing pain in any part of the back should take, – consult a doctor. After the necessary diagnostic measures, the specialist will point out the cause of the discomfort and recommend a treatment complex that will help relieve back pain as quickly and efficiently as possible.
If your back pain is caused by prolonged sitting in one position, lack of activity or incorrect body position, estet-portal.com recommends that you take into account the following tips from Laura Harman.
- Turn on your imagination
Incorrect body position does not immediately make itself felt. So, pain may appear as if from nowhere, but in fact they are the result of many years of lack of activity or incorrect position in the workplace. By the way, one of the modern causes leading to the appearance of pain in the cervicothoracic region, experts call the habit of constantly looking at smartphones, during which people often slouch and strain their neck muscles.
Incorrect posture leads to muscular imbalance, as a result of which certain areas of the spine are under undue stress. To correct your posture, imagine that a helium balloon is attached to the top of your head, which constantly pulls you up, thereby straightening your spine.
The essence of this method – prevent your shoulders from dropping forward, maintain a neutral position of the lumbosacral spine. If the natural curvature of the spine is constantly disturbed, it leads to a weakening of the shock-absorbing capacity, imbalance and pain.
Read also: Simple and effective posture correction exercises
- Experiment with sleeping positions
If pain occurs in the neck area, make sure the pillow you sleep on only supports your head, i.e. shoulders and neck should not lie on the pillow.
And, of course, it is better to opt for a firmer mattress, as a bed that is too soft will not provide the support necessary for the spine to rest.
Read also: Sleep positions and health: how do you sleep?
- Work on your core muscles
Incorrect lifting and bending technique – this is an additional load on the spine (especially on the intervertebral discs), from which he will not be delighted. Weakened core muscles (i.e. muscle corset) cannot properly support the spine. Therefore, estet-portal.com strongly recommends to work on these muscles right now in order to prevent or relieve back pain caused by muscle imbalance and overexertion.
- Combine different types of workouts for back health
Strong back muscles minimize the risk of pain in this area. Many people choose only one type of training, but for maximum effect, it is better to combine gym activities with yoga or Pilates.
- Wear heels
Yes, high heels can really hurt your back and knees, but it's worth remembering that a flat ride can also cause back pain, especially for people who overpronate the foot. Therefore, when choosing shoes, it is necessary to take into account the structural features of your foot, which a qualified specialist (orthopedist) will be able to tell you about in detail.
- Regular breaks
Continuous sitting puts more stress on the discs in the lumbar spine, especially if you slouch. Therefore, it is necessary to get up regularly, take breaks every half an hour to relieve tension.
Aim to change your body position every 20 minutes.
- Don't stop moving
Try every 20-30 minutes to break away from the chair and change the position of the body – stand, walk, stretch – anything but don't sit too long.
The above tips will be helpful for everyone as they will help prevent back pain caused by modern lifestyle habits. Estet-portal.com once again reminds you that you can effectively relieve back pain by determining its root cause and choosing the appropriate ways to eliminate it.
Add a comment