Tensions, stress and bad positions cause this evil. But this frequent pain can be solved with natural alternatives that you can put into practice in a simple way. If the cause of back pain is not serious, these ideas will work. Learn the advice of specialists.
It can be avoided
8 out of 10 people will suffer back pain at some point in their life, according to the National Institutes of Health (NIH). But most people can cure, prevent and prevent this disease with non-invasive or costly options. These are some ideas to take better care of the spine and back.
1. Take care of the posture
It is essential to avoid pain and keep the spine safe. When you sit down, support your back; Stand up straight and avoid dealing with heavy objects as much as possible. If you have to lift a load, bend your knees and keep your back straight, advise the NIH.
2. Take a deep breath
“Place your hands on your abdomen and feel how your belly moves when you inhale and exhale. Do it as many times as possible a day to improve the posture of the spine. Breathing deep reduces pain and generates well-being, “advises Dr. Kenneth Hansrah, orthopedic surgeon in New York.
3. Fight stress
“Stress is a common problem in today’s society, in large part because greater pressure to be efficient has created imbalances between work and private life,” said Christina Geithner, of the American College of Sports Medicine ( ACSM). He added that among other ills, it causes back pain.
How to reduce stress
There are many methods of stress reduction, including breathing, meditation, progressive relaxation, yoga and regular exercise. All of them tend to reduce anxiety, depression, heart rate, blood pressure and improve the feeling of relaxation and well-being. (ACSM).
4. Do exercises every day
By strengthening the trunk and joints, the pain is combated. The American College of Sports Medicine reports that you only need 10 minutes a day to perform simple exercises such as neck stretches and side-to-side, top-to-bottom and ear-to-shoulder movements.
5. Limit the use of devices
Dr. Michelle Collie, director of the Center for High Performance Physical Therapy in Rhode Island, says that 6 or 7 years ago she began to see cases of patients with headaches, neck and back caused by the use of mobile devices. They call it “pain of text messages.”
6. Consume vitamin D
Strengthens the entire bone system. Besides being found in some foods, the body produces it when the skin is exposed directly to the sun, says the National Library of Medicine. You should stay as long as possible 10 minutes in the sun every day, leaving the face, arms and legs exposed.
7. Make cold or hot compresses
Although it has never been scientifically proven that the use of hot and cold packs resolve a lumbar injury, they can help reduce pain and inflammation, and allow greater mobility in people. Warm baths can also help relax muscles. Source: NIH.
8. Control the weight
Maintain adequate nutrition and diet to reduce and prevent excess weight, especially fats around the waist, which test the lumbar muscles. A daily diet rich in calcium, phosphorus and vitamin D helps promote the growth of new bone. Source: NIH.
9. Rest well
Not only is it important to sleep between 6 and 8 hours a day to avoid neck and back pain, but it is essential to have a good posture when lying down so that the spine relaxes. It sleeps on its side to reduce the curve of the back, and always rests on a firm surface. (NIH).
10. Stop smoking
If you smoke and suffer back pain, stop doing it. Smoking reduces blood flow to the lumbar spine and causes the vertebral discs to degenerate, reports the National Institutes of Health (NIH). Another tip from specialists is to wear low heels or limit very high heels.