Prevention of back pain at home
Poor posture, weaker muscular system, stress, obesity are 4 factors that unfortunately increase back pain. People can influence 3 factors on their own if they can’t get rid of stress easily. The most common causes of stress and burden on the spine are bent sitting in a chair, driving in a bent position, poor body position while standing, sudden lifting of loads, sleeping on an uncomfortable mattress, fatigue and poor physical shape.
- Avoid standing for long periods of time as it causes muscle weakness.
- Sleep on a moderately hard surface and avoid using large pillows.
- Exercise regularly. By exercising, the muscles become strong and elastic enough so that they can keep the person in the correct position throughout the day without any problems.
- Protect your back with proper lifting and carrying techniques. Bend your knees when lifting loads off the floor and hold heavy objects with both hands and as close to your body as possible.
- Wear comfortable shoes that will be a good support for the body (heel height 2 to 3 cm). Avoid wearing high-heeled shoes or completely flat shoes continuously. Both types of shoes do not follow the normal shape of the feet and disrupt the natural curvature of the spine.
- Pay attention to posture when walking, walking and standing: keep your head upright, your chin parallel to the floor, and your shoulders naturally relaxed. Always try to maintain the natural curvature of the spine.
Proper breathing is important for the health of the spine – improper posture will change the relationship of the spine and cause back problems over a long period of time. Occasionally do a medical or relax massage. Massage relaxes tension and increases the circulation of inactive parts of the body and removes accumulated stress. Breathe properly. The muscles responsible for breathing are also responsible for proper body position. Breathing exercises in yoga, meditation, Pilates, some martial arts and singing techniques strengthen the muscular system and make it more flexible. The movements will then be light and the posture more upright.
Massage, swimming and exercise – the human body is a machine whose parts are interconnected – movements and actions in one part affect the movements and actions in the other part. Pay attention to how muscles, bones and joints react during various activities. Exercise your abdominal and back muscles as these two groups hold the torso together. Weaker torso muscles often cause back pain. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Watch your diet and drink plenty of water. If you eat enough protein then you will increase muscle mass and at least 6 to 8 glasses of water a day will contribute to better back health. Be active but take breaks from sitting in front of the computer, stretch and walk even if you don’t have to. For a healthy spine, it is best to swim backstroke, but also freestyle swimming, while breaststroke is not recommended for people with back pain. It is useful to walk and ride a bike in addition to swimming.