Back pain is one of the most typical ailments and frequent today. Back pain may be a result of poor posture at the job and sitting in the computer.
Also for mistakes during exercise or otherwise exercising whatsoever, lifting heavy objects, sudden movements, experience vibration from vehicles and industrial machinery.
Iguamente, back pains originate from overweight, poor sleep, trauma, kidney, prostate , flu, arthritis , utilization of high heel pumps or emotional stress that creates muscle spasms.
Investing in a new mattress (orthopedic) A soft mattress and little consistency can contribute to back problems if you can not buy a new mattress, get a piece of wood Plywood three-quarter inch (1.90 centimeters) of thickness which must be placed between the mattress and placed under the bed springs.
Sleeping sideways and in a fetal position . The best position for your back does not suffer when sleep is sideways head on a pillow not very high, with knees bent and, if possible, with a thin pillow between them. Also suitable is sleeping on your back, but it is necessary to place a thick pillow under the knees and a thin and small in the lumbar area. Avoid sleeping on your stomach, but in case you have to do it, you need to put a small pillow in the abdomen and another to the ankles.
Avoid getting up suddenly from the bed . It is best to put back the side, rest your arm that is free at the edge of the bed, one leg down first and then the other and merge slowly sit up in bed. Then he should stand.
Avoid using high heels , as it may impact the natural arches gradually back.
Use an ergonomic cushion if you stay too long in car seats or office. The cushion should be small and located in such a way that can provide back support. In this sense, the most convenient position is one that can lie back at an angle of about 110 degrees. It is also recommended if you sit for long hours it s up and walk periodically.
Careful how to lift objects when loading, bend your knees, not your back. Make the effort with his legs and keep objects close to the body (up to chest height).
When the load is heavy, get help and plan your work before, so formof avoid sudden movements and transfers of undue hardship. Take firm steps.
Walk with good posture Walk upright, keeping your head up and, if possible, without carrying load (briefcases, handbags, etc..).
Also, wear comfortable shoes and when you must stand for long periods, stand with one foot up, changing positions frequently.
Watch your weight Maintaining a healthy weight helps take strain on back muscles.
Maintain good posture at the computer. To avoid pain not only in the back by the poor positioning when standing in front of a computer but in the head, hands, and neck should be
Keep head and neck straight, shoulders relaxed
Keep your torso leaning against the back of the chair
Maintain the upper edge of the screen at eye level and a distance between 45 to 70 cm
Keep your forearms, wrists and hands aligned in a straight position, relative to the keyboard
Keep hips and knees bent at an angle equal to or slightly greater than 90 °.
Always keep your feet flat, preferably use a footrest
The work chair should have a number of features to prevent back pain as follows:
The chair must provide freedom of movement and seeking a position comfortable
The height should be adjustable
The support shall be tiltable and height adjustable
A footrest shall be made available to those who wish
Do back exercises should make them in the morning and evening, between 5 and 10 times each, will help keep your back in shape (after consultation with the doctor):
Balancing pelvis: In supine position, you must bend your legs and place your arms on both sides of the trunk, crushing the back as you can on the floor. Relax.
Knees to Chest: In the same previous position, bring both legs flexed to chest, hold, and return to the starting position.
Speaker position: To support the hands and knees on the floor, bending the trunk to the top, slowly, sitting on his heels and relaxed posture.
Cat and camel: In the same previous position, place the head parallel to the floor, arching the trunk slowly and follow with a reverse (down), keeping arms straight.
Abdominal simple: In bocaarriba position, bend your legs and arms crossed over his chest. Raise head and shoulders, without taking the back off the floor, hold for a count of five. Relax.
Hip flexion: In face-down position, supporting his chin on his arms. Stretch and slowly lift one leg to the pelvis flat on the floor. Repeat several times alternating with the other leg.
Medical assistance in any of the following conditions:
Back pain that occurs suddenly and without apparent reason.
Back pain accompanied by other symptoms such as fever, cramps, chest pain and shortness of breath.
Acute attack lasting more than two to three days without pain relief.
Chronic pain that lasts more than two weeks without relief.
Back pain that radiates down your leg to the knee or foot.