Back pain will affect about 80% of us at some point in our lives! It often results from repeated behaviors that stress your body.Low back pain refers to pain that you feel in your lower back. You may also have back stiffness, decreased movement of the lower back, and difficulty standing straight.
A common myth about back pain is that you need to rest and avoid activity for a long time. In fact, doctors DO NOT recommend bed rest. If you have no sign of a serious cause for your back pain (such as loss of bowel or bladder control, weakness, weight loss, or fever), stay as active as possible.
Here are tips for how to handle back pain without doing any activity at all :
- Stop normal physical activity for only the first few days. This helps calm your symptoms and reduce swelling (inflammation) in the area of the pain.
- Apply heat or ice to the painful area. Use ice for the first 48 to 72 hours, then use heat.
- Take over-the-counter pain relievers.
- Sleep in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure.
- DO NOT do activities that involve heavy lifting or twisting of your back for the first weeks after the pain begins.
But do you know the main reasons that causes back pain?
Reasons that are in our daily routine & we don’t pay attention at all , can be causes starting with a back pain that can affect the rest of our lifes!!!
- Not exercising. The failure to perform any exercise, particularly abdominal strengthening exercises, may lead to poor posture and increased low back pain!Good exercises for back pain prevention include core strengthening activities that can increase stability in the back muscles. Cardiovascular exercises such as swimming, walking, and bicycling are also recommended, along with movements that improve flexibility.
- Having poor posture. Poor posture can add strain to muscles and put stress on the spine. Over time, the stress of poor posture can actually change the anatomical characteristics of the spine. To avoid back injuries, try to stand with your knees slightly bent, and place one foot forward to take pressure off the lower back and reduce back strain.
- Lifting incorrectly. Often back injuries occur when we try to lift heavy objects and do so incorrectly. Bend your knees and use the power of your legs, keeping the weight close to the body; keep your head down and back straight, and be sure to avoid twisting.
- Being overweight. Keep your weight under control for back pain prevention. You’re more likely to suffer from low back pain if you are overweight or obese, or quickly gain a significant amount of weight.Being overweight, especially in the mid-section, shifts your entire center of gravity forward and puts additional strain on your back muscles. Try to stay within 10 pounds of your ideal weight to avoid experiencing unnecessary back pain. Exercise and a healthy diet can help move you toward this goal.
- Smoking. Nicotine restricts blood flow to the disks that cushion your vertebrae and increases the rate of degeneration. This loss of cushioning can cause back pain. Cigarette smoking also reduces calcium absorption and prevents new bone growth, leaving smokers with an increased risk for osteoporosis ( brittle, fragile bones) and slower healing after bone fractures, which can cause back pain. Additionally, coughing from heavy smoking can cause back pain.
- Not getting enough calcium and vitamin D. These nutrients are essential for bone strength. If you don’t get enough calcium and vitamin D in your daily diet (your body also synthesizes vitamin D in response to sun exposure), discuss the possibility of supplements with your doctor.
- Being sedentary. Limiting activity as a means of pain management when you’re experiencing back pain can be counterproductive. Activity increases blood flow to the affected area, decreasing inflammation and reducing muscle tension. Research shows that people who continue with their normal daily activities after experiencing low back pain may have better back flexibility than those who rest in bed for a week. Prolonged bed rest can may also increase pain and potentially lead to complications, including depression, blood clots in the legs, and decreased muscle tone.
EXERCISES & BACK PAIN
IMPROVE YOUR FITNESS!
A complete exercise program should include aerobic activity such as walking, swimming, or riding a stationary bicycle. It should also include stretching and strength training. But it is important to start going to the gym!Going to the gym & lifting light weights.You need to have a costumized program & a nutrition plan just for your needs!You need to follow the instructions of your personal trainer .These types of aerobic activities can help improve blood flow to your back and promote healing. They also strengthen muscles in your stomach and back
Through exercising with a trainer you can:
- Improve your posture
- Strengthen your back and abdomen, and improve flexibility
- Lose weight
- Avoid falls
- Improve your mentality
When you’re in the throes of back pain or simply want to ward it off, avoiding these habits will help protect and strengthen your back and your entire body.
Click this link to see the videos that shows what can you do to prevent your back pains & live a healthy life
if you want to change your lifestyle & getting in a good shape without injuring yourself contact ElioFitness_ .
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