One harmless movement, tilt, or just a turn of the body and now it is impossible for you to straighten or bend? A monstrous pain can settle in the lower back, obscuring all urgent plans and derailing plans for the near future. This happens often to many of us. Weakness and numbness of the limbs are symptoms that should not be ignored.
What to do if a stable painful heaviness has settled in your back? It is necessary to visit a back pain specialist and get examined to determine the nature of the pain. And then act in accordance with the recommendations. But it is better to avoid putting your back into this state. This is not so difficult to do. Just try to follow a few simple rules
1. The importance of movement
Maintain your body in healthy parameters, control your weight, exercise regularly, and avoid a sedentary lifestyle that can cause weakening of the back muscles and the risk of injury. The more you move and the more active you are, the healthier you are.
2. Limit your nicotine intake
The nicotine contained in cigarettes disrupts the water balance in the intervertebral discs, making them brittle and vulnerable. This is another reason to give up this bad habit.
3. Don't ignore the symptoms
If you are in constant pain you need to rest your back and think about taking some painkillers and anti-inflammatory drugs. But if you feel numbness, weakness, or pain in your legs, be sure to consult a pain management doctor to prevent the situation from worsening as soon as possible.
4. Mind your posture while sitting
If you have to sit for a long time during the day try to control the position of your back. The computer monitor should be slightly tilted up and placed at your eye level. The level of your chair should be comfortable for your leg position. Keep your legs bent at the knees at an angle of 90°and place them firmly on the floor.
5. Speed up the recovery process
If your back is mobile enough for movements allow it to work in a safe mode. Take a short walk or swim. This will relieve the pressure of your spine without the risk of deterioration.
6. Take breaks from constant sitting
Regular short breaks are better than a big one. Every 30 minutes try to get up and walk a little. A couple of minutes should be enough to minimize tension in your spine, which will occur when you're sitting for a long time.
7. Sleep in the right position
Sleep on your side on a flat hard surface. This positioning will allow you to relieve tension in your back. Put a pillow between your legs to minimize tension in your knees. Sleeping on your stomach is one of the most incorrect positions of sleeping. This position can create tension in your spine.
8. Don't overload yourself
Try to avoid bending over. Keep your back as straight as possible. If you work out, eliminate squats with weight, shoulder presses, deadlifts, and avoid running.
9. Minimize your laptop and mobile phone usage while lying down
An Ergonomic laptop is one of the worst inventions. Mobile phones are not much better either. When using a mobile phone or laptop and simultaneously lying on a couch or bed you can involuntarily bend or turn your head to the side. This leads to steady neck tension.
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