Fitness

8 Tips to Take Care of your Back

tips to improve back pain

First of all, let’s see how your back reacts. Your back will react negatively if:

  • It is beyond its capabilities;
  • You take on too much;
  • There is a lack of support;
  • You push or pull it too hard;
  • What lifted is too heavy (no more than 10% of our weight!);
  • It remains too long in one position or an uncomfortable situation;
  • Posture is not correct;
  • The bed is too soft or too hard;
  • The position during sleep is not adequate (ideally on the side, knees bent and a pillow between your legs and another to support the neck, if you sleep on the back, pillows under the knees and lower back);
  • The workplace is inappropriate (a chair that swivels on its base to prevent twisting, tilting, plus the footrest that helps to reduce tension in the lumbar area).

In this enumeration, physiological and psychological dimensions are encompassed. Therapists who are interested in back health are chiropractors, osteopaths, massage therapists, physiotherapists, etc.

Resolve Psychological Conflicts

The osteopath who works on a physical restriction may act on two painful nodes at the same time, helping the patient release emotion, stress or discomfort inside. Besides, when the physical and emotional pain is processed at the same time, there is healing in patients whose physical mobility was limited and the pain was incapacitating them. We see how thoughts and emotions have a major impact on their backs. Therefore, in my opinion, it does not help when it deals only with physical symptoms. And this is where conventional medicine fails.

Eight Suggestions in Bulk to Prevent Back Pain

Lifting an object: Do not lean forward, instead of lean closer, in a crouching position keeping your back straight, avoiding any twisting motions.

When moving a heavy object push instead of pull.

Rotate, by turning the whole body rather than just the top.

When standing in a place for a prolonged duration place your foot on a small stool (alternating every 10 minutes) to relieve pressure on your back.

Ear Monitor posture, shoulders and hips aligned, head up and stomach pulled.

Wearing shoes: Heels should not exceed 1.5 inches.

While sitting in a chair: Choose the right folder or providing support for your lower back, keep your knees slightly higher than the hips, by adjusting the seat or raise the foot, placing a small pillow or rolled towel at the bottom of back if you tend to remain one position for long.

While driving Sit straight, move the seat and avoid bending forward to reach the dashboard.

At the Arthritis Society, you will get advice and a list of devices designed to help protect joints, facilitate life and remain independent as long as possible.

Vitamins and Supplements

  • Vitamin D improves calcium absorption and muscle tone, reduces the risk of falls and in combination with calcium, the risk of fracture and demineralization.
  • Low vitamin K concentrations are found in people with osteoporosis.
  • Zinc promotes collagen synthesis and stimulates bone formation.
  • Meadowsweet: A vegetable aspirin (anti-inflammatory and analgesic) and
  • Glucosamine chondroitin complex may relieve joint pain in some people.

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