Back pain: how to avoid them with these tips

There is nothing more painful, uncomfortable and annoying than a backache. In most cases, the pain is due to bad postures or sudden movements, which cause contractures and inflammation of the different muscles that we find located in this part - sometimes - so forgotten in our body. It is what happens, for example, before a low back pain or one stiff neck, but they are not the only causes.

In fact, did you know that a inflammation of the pancreas or the feared ones kidney stones can they also cause the appearance of back pain? For this reason, it is essential to analyze if there are other symptoms or related signs, or if we are simply sure that the pain is due to some bad movement, inadequate rest, or overexertion.

When back pain is caused by improper posture, there is no doubt that maintaining a good posture it is vital to avoid them, since in this way we do not suffer annoying pains and, above all, not we overload the back more than the account.

According to statements offered by the doctor Ander Álava, responsible for the Rehabilitation Service of the San Juan de Dios Hospital in Santurce (Vizcaya), between 80 and 85% of the healthy population will suffer between 30 and 35 years of an episode of back pain.

In the words of this expert, one of the main risk factors to appear back pains, and therefore the dreaded traumatic overload, are due to the lifting of heavy loads.

But also a bad posture, and maintain it on a daily basis (for example for work or study), would be another factor to add long-term risk.

3 useful tips to avoid unnecessary back pain

1. Maintain a proper posture at work and at home

In order to avoid the appearance of annoying back pains, there is only one basic recommendation to maintain a healthy back: take care of her, always maintaining pleasant postures but that protect her from discomfort or pain.

For example, if you work normally sitting (for example in the office or in the office), it is best to always try to sit correctly. How? Using a comfortable office chair, ideally ergonomic, that allows us to support the lower back correctly. In this way we will achieve stability on the back. An interesting solution if you do not have an ergonomic chair, is to place a cushion in this area.

It is also vital to choose a chair that has a lever, which allows to adjust the height according to our own personal needs.

In addition, if you block in front of the computer, it is best to know the monitor at the same height as your head, and always in front, avoiding placing the screen on one side of the table, to avoid contractures and neck overload.

2. If you are going to catch something heavy avoid overloads

For example, if we are going to carry something heavy, it is much better to bend the knees and bend with the back straight, which overload the back, loading it in any way. The key is to avoid putting inadequate pressure on the lower back.

For this, the most appropriate is bend the knees and keep the upper part of the body as vertical as possible. To achieve this you must keep your back as straight as possible. And how to get it? Take note:

  • Separate the legs.
  • Stand as close as possible to the heavy object you are going to lift.
  • Bend your knees.
  • As you lift the object, try to tighten the stomach muscles, keeping it as close to the body as possible.
  • Lift the object slowly, using the muscles of the hips and knees. Avoid leaning forward, not twisting your back while crouching.
  • Then, as you unload the object, squat, using the muscles of the hips and knees, keeping the back straight (right).

3. Try to rest every so often

Regardless of what you are doing, whether working sitting in the office in front of a computer screen, or standing up to the audience, it is essential to rest your back every 40 minutes, trying to stretch.

For example, you can get up and walk a little, stretching your arms and back carefully.

Images of Istockphoto. This article is published for informational purposes only. It can not and should not replace the consultation with a Physician. We advise you to consult your Trusted Doctor.

3 Exercises to Help Relieve Back Pain (April 2021)