Back pain is one of the most common causes for going to the doctor, looking for an effective and long-lasting treatment. In this article you will find some simple solutions to combat back pain. You can do them at home or where ever you want.
Improper position at the office, time spent sitting on a chair, carrying a large and heavy bag on the shoulder, doing wrong exercises, sleeping on a very soft mattress, household chores. These are just a few causes that favor the appearance of pain back.
- Try to manage stress
- Avoid activities that overload your back
- Maintain your weight
- Exercise two or three times a week for 20 to 40 minutes
- Use a sloping footrest
Try to manage stress
It may seem hard to believe, but due to stress you can often face back pain due to the general tension of the body. In fact, many studies show that people who have a very stressful life are at risk of developing back and spine disorders, very early, around the age of 30.
You can combat stress by meditating, breathing exercises or practicing yoga. These are some relaxing solutions to combat back pain which you can practice it everyday.
Avoid activities that overload your back
Try to avoid activities that overload your back, because they put pressure on the lumbar area and can cause intense pain. Do not lift weights, especially if you are in a crisis of low back pain, and try not to make sudden and demanding movements, such as repeated twists.
Maintain your weight
The extra pounds overload the back muscles, and being overweight aggravates back pain because it puts pressure on the spine.
Reducing caloric intake, changing eating habits and exercising are measures that can help you maintain your weight and prevent back pain. That is a solution for you to combat back pain and also helps you to be healthy.
Exercise two or three times a week for 20 to 40 minutes
Experts say that exercise can be as effective as physical therapy in relieving back pain. It is very important for you not to ignore the benefits of regular low-impact exercise. These are the exercises that don’t put pressure on the spine.
So, walking or swimming are good choices to reduce back pain.
Use a sloping footrest
Do you spend a lot of time in a chair at the office? To prevent back pain, use a sloping footrest and make sure your back touches the back of the seat. Also you need to keep in mind that your forearms should be supported on the desk.
This way you will have a correct working position at the office and the muscle tension in the legs, back and neck is reduced. In addition, you need to take frequent breaks, get up to 30 minutes at most and take a few steps for 10 minutes.