How to Prevent and Reduce Back Pain
Almost everyone has experienced back pain. Although it seems trivial, it is not uncommon for these conditions to interfere with daily activities. In the age range of 35-55 years, these complaints begin to be felt. As the pain in the lower part of the spine or that is often associated with back pain.
There are several things that can cause back pain, including body posture and daily activities. Activities such as pushing, pulling, lifting and carry loads. Other causes, standing or leaning for too long, coughing, tensing muscles, stretching excessively, driving and sitting for a long time. Including mattresses and sitting chairs that do not optimally support the spine while sleeping.
In addition, it could also be due to interference with the structure of the spine. For example, arthritis (inflammation of the bones and joints), osteoporosis (bone loss) or abnormal curvature of the spine, such as scoliosis. An infection may also occur or a tumor appears in the spine, bladder infections, kidney infections, pelvic inflammation in women, infections that affect the nerves.
Back pain can be prevented by improving the physical condition. Here are some tips to restore fitness to be healthy and strong:
1) Aerobic exercise
That is not tense and stretches the muscles can increase the strength and endurance of the spine and allow the muscles to function better.
2) Develop muscle strength and flexibility
Back muscle exercises will help to shape these muscles so they can work together like a natural corset that protects your back. The formation of flexibility in the hips and upper legs parallel to the pelvic bone can relieve back pain. Consult with a physical and rehabilitation therapist to find out what type of exercise is correct.
3) Maintain the ideal body weight
Being overweight can put additional strain on your back muscles and potentially cause back pain that occurs repeatedly.
4) Stand in the right position
Maintain a neutral pelvic position. If you have to stand for a long time, place one foot on a short bench to help reduce the load on the lower back. Change the position of the leg as time passes. Good standing posture can reduce pressure on the back muscles.
5) Choose Best Recliner for Back Pain
Choose a Recliner or chair that is comfortable for the lower back and has a chair arm and can rotate. Keep your knees and hips in position. Frequently rearrange the sitting position, at least every half hour.
While sitting make sure about posture correctness and spinal alignment. And the best recliner always provide better sitting experience with ultimate comfort.
6) Keep in mind your limitations
If possible, avoid heavy lifting completely. But if you have to lift something heavy, let your legs do their part by bending down.
Keep your back straight in a straight position, do not bend. Keep the load close to your body to keep your back straight. Seek help from others if the load is too heavy.
Low back pain can be overcome by relieving acute symptoms and overcoming etiology.
In addition, we can also provide conservative therapy with the goal of reducing nerve irritation, improving the patient’s physical condition and protecting and improving the general function of the spine.
Conservative therapy for low back pain
A) Bed rest
The purpose of bed rest is to reduce mechanical pain and pressure. The recommended duration is 2 to 4 days. Lying too long will cause muscle weakness. Patients are trained in stages to return to their normal activities. The recommended bed rest position is to tilt your back, knees and lower back in a slightly flexed position.
The goal is to overcome pain by overcoming inflammation and muscle spasms. In the acute situation, cold compresses can usually be used, even if there is edema. For chronic pain (prolonged pain) cold or hot compresses can be used.
C) Helps (lumbar corset)
It can be used to prevent acute exacerbations of chronic low back pain. As a corset holder, it can reduce the load on the disc and can reduce spasm.
Read Also: What is Back Pain
D) Exercise (flexibility and strengthening exercises)
It is recommended to exercise with minimal back stress, such as walking, biking or swimming. Other exercises include flexibility and strengthening. The exercise aims to maintain physiological flexibility, muscle strength, joint mobility, and soft tissue. With exercise, you can lengthen the muscles, ligaments, and tendons to increase blood flow.
E) Adequate body mechanics
Patients should know a good posture to avoid injury or pain. And try to use High Back sitting chairs for posture correctness. And also avoid sitting on sofas and big bean chairs due to which his/her spinal bend while sitting.