Do you suffer from constant back pain? Some care can be taken in everyday life to relieve the annoyance and avoid future problems. Check out!
It's hard to go a day without complaining about back pain,
right? Nowadays, men, women and children end up, due to routine, being exposed
to a series of situations that are not suitable for the human body.
Jobs that require a lot of time sitting or standing, uncomfortable chairs and shoes and a host of problems that can have future effects. But, reducing the annoyance is not that difficult, see? Keeping an eye on your posture is one of the best ways to end daily pain.
Below, check out some essential care to take care of this
sensitive part of our body.
1. Keep your spine straight
The first, and, perhaps, the most important posture care you
must have to end the pain, is to keep the spine straight. Not doing so,
especially in the long term, can harm your health and quality of life, causing
discomfort in the lumbar and cervical region, as well as increasing the risk of
injury.
The ideal is to leave the legs a little apart, without
crossing them and with the feet well supported on the floor. The back must be
straight, but without losing the normal curvatures of the spine: the natural
lordosis must persist and, when viewed from the side, it must have a smooth “S”
shape. The shoulders should be slightly back, with the arms hanging along the
body, or, depending on the activity being performed, the forearms should be
supported on the table or desk.
Also try not to lower your head to read or write and, if
necessary, lift the screen with the help of a support.
2. Strengthen the muscles of the region
If you don't go to a gym or do some type of strength
training, it's time to invest in a nice change in habits. Physiotherapist in Delhi
is increasingly convinced that this is the most suitable type of exercise, at
any age, to maintain health.
In large part, this is due to the maintenance or increase of
lean muscle mass, which is a noble tissue and has a protective function in the
human body. Even when we have a strong abdomen and lower back, we are better
able to avoid the wrong postures of everyday life and to position ourselves
correctly while sitting.
3. Get ready at bedtime
Even if you don't suffer much from back pain, it is very
likely that, sometimes, you have already woken up with some discomfort in the
region or with the famous torticollis. This is because you may have spent hours
with improper placement, forcing some structures.
The best way to sleep on your side is with a pillow between
your legs. The mattress must also have a good density and don't forget to buy
only products from brands recognized by the best physiotherapist in
Delhi. Another option for a change is to sleep on your back, with a
pillow positioned below your knees.
4. Avoid heavy bags and backpacks
It's not news to anyone that excess load is one of the great
enemies of a healthy spine, right? Therefore, one of the posture cares that you
must have to end the pain is not to carry heavy bags and backpacks.
When you go to work or to your place of study, be sure to
take only the essentials among the materials, separating only what you need to
use according to the activities of that day. If heavy weight is unavoidable,
opt for a model that has a center handle and wheels.
5. Carry out specific activities
There are some specific activities, in addition to weight
training and weight training, that can go a long way toward helping you
maintain more balanced health and slow aging.
A good
physiotherapist in Dwarka, for example, can make the tension and pain
in the lower back decrease considerably. Another excellent alternative for
those with back problems is to bet on Pilates classes. These options bring more
body awareness, flexibility and relaxation. However, a medical evaluation is
always recommended before beginning any exercise.
6. Bet on constant stretching
There are a few types of stretches you can do without
leaving your home or even sitting at your own desk. Often, a simple calf
stretch, an arm roll, or even a short walk down the aisle will bring tremendous
relief to your body.
7. Consider a rest period
Finally, another posture care that you must have to end the
pain is to simply accept that it is not iron and provide yourself with a period
of rest. The best thing about it all is that, currently, you can find spaces
designed for this, with physiotherapy doctor in
Dwarka who can contribute to your well-being.
It is possible, for example, to go on a detox program, book
a massage or simply take a break from the routine and enjoy a healthy and
balanced diet. You can stay at such an establishment, learning how to lead a
healthier and more fruitful life to increase longevity.
By following these posture care, you can minimize your
discomfort and improve your quality of life, even without having to make major
changes to your routine.
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