According to experts, back pain is specifically caused by modern lifestyle habits that force back to work in a way that does not deserve. Too much sitting, being lazy, lack of exercise, excess weight and chronic stress is the cause of the emergence of some back pain. To prevent and avoid the re-emergence of disturbing back pain, here are some tips that can be your guide.
1. Good posture
The first step you should do is pay attention and realize every position of your body. So, when you hold the body in a stiff position, you will soon realize the emergence of tension in the muscles you use to sit or stand, by pressing the natural curvature of the spine. That way, you can quickly fix to correct body position.
2. Make the right moves
When lifting, use leg muscles instead of arm muscles or back. If you want to pick up heavy items, such as shopping bags or boxes of goods, bend your knees and then lift up, keep it for your back straight. If you want to go out, it's better to use than the bag duffel bag that carried on the shoulders of one side only. Backpack will help share the load with the weight balanced on both sides of the body.
3. Level height
If you want to do something, eating, or reading, make these things right in a straight position with the eyes, with head erect. And do not force you to crane the neck forward.
4. Correct sleeping position
Avoid sleeping on your stomach. When abdominal pressure down, it will tend to arch your back. As a result, the pain will increase. On the other hand, sleep on your back is not very convenient because it tends to bend lumbar. Sleeping on one side of the body by bending your legs at the knee, tends to minimize stress by way of straightening the spine lumbar flexion. Cobalan put 1 or 2 pillows under your knees to pull the waist up, flatten the lumbar curve and reduce tensions in the area.
5. Try relaxation techniques
Try to relax your back muscles as you sit in one place for too long. Perform stretching exercises to pull back the top and bottom. Hold each stretch for 5-10 seconds and release slowly.
6. Recognize and differentiate fatigue due to working with pain
It is important to distinguish these two things. The pain is a sign of nerves when you do the wrong thing. When getting the signal, immediately do light exercise that can make you feel comfortable. Try to rotate the body to both sides of the body, hugging her knees and tilt the pelvis.
7. Lose weight
If you are overweight, try to reduce the weight on your back. Start with cardiovascular exercise for at least 3-5 times a week. Saah one type of aerobic exercise is the best way to prevent back pain. By making the heart and lungs work harder than usual, you can restore the poor physical condition and the cause of back pain.
8. Strengthen the abdominal muscles
Abdominal muscles are the core of your fitness workout. Therefore, choose exercises that can strengthen your abdominal muscles.
9. Rest
Do not sit too tight and avoid sitting in a chair more than 30 minutes at a time. So, get up and walk around before sitting again. Do not sit by inserting a flat wallet in your back pocket. This wallet can add pressure on the sciatic nerve, which can trigger pain in the back and legs.
10. Do exercises to strengthen your back
If done regularly, these exercises can strengthen and flex your back muscles. If you're still a beginner, it is better to use weight lifting belt to prevent excessive stretching on the lower back.
