Ten Tips for a Healthy Back

According to a study by the US Society of Rheumatology, 80% of the population will suffer from low back pain at some point in their lives, warns of the risk involved in adopting bad postures: "Although the causes of these pains can be degenerative diseases, trauma, or blows, in most cases they come from bad habits, gestures, and inadequate postures". 

Ten Tips for a Healthy Back
[image: pexels by karolina grabowska]

Back problems appear both suddenly and progressively and, although they do not constitute a very serious ailment, they can have serious repercussions on our daily life. In fact, it is one of the main causes of sick leave in our country. According to the latest annual report of the National Health System, low back pain is the most frequent chronic health problem. 

The spinal column is mainly composed of vertebrae, discs, and the spinal cord. This is the main axis of the human body and on which all the negative impacts of bad habits fall. Most of us assume that this strong and flexible structure cannot be damaged, but this is not the case. 

Back pain is one of the main causes of sick leave in the US and the second most frequent reason for medical consultation, second only to headache. One out of every four suffers pain in the cervical or lumbar area. 

Although back pain can be due to degenerative diseases, trauma, or blows,  a medical expert explains that it can also be caused by other causes: "Often, the pain comes from bad habits that we repeat over and over again in our daily lives, such as sitting incorrectly or walking with an inadequate posture. It can also be caused by stress or muscle fatigue". 

Overweight people, pregnant women, those who work regularly carrying excessive weight, or those who spend a lot of time standing at their workplace, are the ones most likely to suffer back discomfort or even cause some disease in the lumbar or cervical area. Although they can affect anyone, especially after the fourth decade of life. In addition, it tends to become chronic in older people. 

Prevent, before suffering

In many cases, it is possible to relieve back pain naturally with massages or by applying heat to the affected area, but if the pain goes beyond that, it would be necessary to administer medications such as analgesics, anti-inflammatory drugs, or muscle relaxants, always under the medical supervision of spine doctors like those at TSRG. However, it is true that in this case, the best medicine is prevention. It is very important to know that having a correct position at all times avoids having pain and that it does not degenerate into major problems. 

It is important to prevent both the injury from occurring and the pain from becoming chronic because it can greatly deteriorate the quality of life. For this reason, in addition to taking care of our weight and physical condition, it is essential to acquire good postural hygiene when we work, walk, lift weights, or sleep. 

For example, a habit as simple as walking upright can save us from suffering chronic back pain. 

Tips for taking care of our back 

These are series of guidelines to follow to avoid back pain: 

Pay attention to the way we walk: 

without being aware of it, we walk hunched over, carrying the weight of the shoulders forward. We should avoid this tendency by straightening our backs and raising our heads. Similarly, we should not overdo it with high heels.

Take care of your sleeping posture: 

the mattress should be in optimal conditions and neither too soft nor too hard. The best position is on your back, placing a pillow under your knees and another under your lower back.

Watch your weight: 

overweight people suffer greater tension in the back muscles and, therefore, have a greater predisposition to suffer pain in the lumbar area. In the case of pregnant women, there are girdles to alleviate discomfort.

Do not neglect the posture in front of the computer: 

80 percent of workers suffer back pain and hernias at some point in their lives. "The screen should be at eye level to avoid having to lift or tilt the neck," says the expert.

Bending the knees to lift weights: 

if you have to pick something up from the floor, do not bend your back, instead, bend your knees while keeping your back straight. If these types of movements are to be repeated frequently, it is advisable to use a back brace.

Avoid repetitive movements: 

gestures that are constantly repeated can overload a specific area of the musculature and cause pain. Try to avoid these gestures whenever possible and, if you are forced to do them, pay attention to carry them out correctly. In addition, it is essential to take short breaks during which you can stretch, change your posture or walk around a bit,

Stretching the neck: 

every day, slowly and gently, up and down, side to side, and from ear to ear. They are important, especially after physical exercise.

Relax and exercise: 

Performing relaxation techniques or exercising regularly can help prevent stress and prevent tension from building up in the muscles.

Protect yourself on the road: 

buckling up and wearing a helmet, whether on a motorcycle or bike, significantly reduces the risk of neck injuries.

Consult a doctor or pharmacist: 

ask medical professionals about the use of analgesics and anti-inflammatory drugs to relieve pain and improve the functional capacity of the back.