Understanding low back
Avoid low back pain, almost everyone will experience some type of low back pain at some point in their lives.
Low back pain is one of the main causes of sick leave and as we get older, it is one of the pains we experience the most and generates the most discomfort. Sometimes it even prevents us from doing our daily tasks and forces us to rest.
How many of you suffered low back pain during the pandemic when we had to stay at home?
During this time, we spent more time than usual without being able to perform our usual activities, and we spent more time sitting down.
These pains are because the lower back supports the weight of the upper body and is subjected to a lot of stress and strain, especially during everyday movements, such as lifting and twisting.
Low back pain can begin in our 20s and continue thereafter, and as we get older the pain can become more bothersome. Studies have shown that up to 80% of the general population suffers from low back pain at some point in their lives. Learn how to prevent low back pain by knowing what activities can put you at risk and how to avoid them.
Avoid low back pain, 7 recommendations that can help you relieve it and prevent future problems.
Usually low back pain is usually from a sudden injury or wear and tear from old age. Whatever the cause of your low back pain, here are 9 recommendations that can help relieve it and prevent future problems.
1- Maintain correct posture
It is important to maintain a correct posture when performing physical activities, especially if you practice sports or have a job that requires repetitive movements. Avoid slouching as much as possible and try to keep your spine straight. When lifting weights, bend and stretch your knees, not your waist. If you do not practice any sport, it is also important that if you go for walks, for example, you have a correct posture.
Low back pain can be avoided by maintaining a correct sitting posture. If you spend a lot of time sitting watching TV or reading the newspaper, keep your feet flat on the floor and use a chair that provides lumbar support. A footrest would be ideal.
2- Stretch your muscles
Stretching is one of the best ways to relieve lumbar pain and also to prevent future lumbar problems. The back muscles extend in many different directions, so it is important to do a variety of stretches.
3- Appropriate footwear
Supportive footwear can improve posture, increase stability and reduce the risk of low back pain. Be sure to wear appropriate footwear for the activity being performed. Undesirable footwear such as flip-flops or high heels are unlikely to cause problems if worn occasionally. However, if worn frequently, they can increase pressure on the lower spine.
4- Use heat or cold
If you suffer from low back pain, cold can be very useful. If you apply cold for the first 24-72 hours, it can relieve pain and reduce swelling. After that, you can also switch to heat to relax tense muscles.
5- Maintain a healthy weight
Maintaining your ideal weight has many benefits, and one of them is for your back. Being overweight increases tension in the lower back, especially with age. You should exercise and try to maintain a healthy weight according to your height.
6- Keep active whenever possible
If you have low back pain, the solution is not to stay in bed waiting for the pain to go away. You have to move around and gentle stretching can help the muscles in the lower back heal faster.
7- Visit the physiotherapist for advanced manual physiotherapy.
In addition to stretching, advanced manual physical therapy is another way to lengthen shortened muscles and relieve tension in the lower back. We have state-of-the-art technology for tissue regeneration and injury recovery. Healthy lumbar muscles increase overall stability and help prevent future problems.
If you have more questions, back pain or still do not know how to avoid low back pain I encourage you to stop by our Nordicfysio clinic in Punta Prima or contact us and we will see what the cause is and how we can solve it.