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Preventing Back Pain— Useful Tips For Correct Posture And Activity

Some therapies can be effective, but the best therapy is prevention.

Practical tips to prevent back pain through correct posture and simple exercises: a series of suggestions that we can implement in our daily lives to prevent many diseases.

Causes of back pain


The excessive effort, being overweight and being sedentary are the main enemies of our backs, which is why pain can occur.

Activities or sports cause excessive strain


Various studies have shown that the degenerative pathology of the athlete is no different from that found in people who do extremely heavy work. Swimming is the ideal sport for those suffering from "back pain": competitive swimming, breaststroke and dolphin styles, asymmetrical sports such as tennis or impact sports such as volleyball and basketball should be avoided at all costs.

Overweight, obesity


The spinal column, which is designed to support an agile body in constant movement, has to support overweight and obesity in sedentary individuals with poorly developed muscle mass.

Sedentariness


Those who work in a sedentary manner must occasionally interrupt their activity for five or ten minutes, as postural fixation subjects the spinal column and muscles to tensions and pressures that favour disc degeneration.

Recommended stretching.


Lean against the chair from the shoulders to the pelvis with your feet on the floor, do not cross your legs, do not sit on the tip of the chair, avoid stools. An ergonomic chair is good (chair-kneeling, to properly support the physiological shape of the spine and for optimal redistribution of the load on the spine).

Driving a car


Adjust the seat so that your spine is straight and well supported with your arms slightly bent.

What to do if you drive for a long time


Stop every 150-200 km to take a walk; for long journeys, it is best to use an elastic band or back brace (according to doctor's prescription); use a back cushion if necessary for a good posture; avoid vehicles with stiff suspensions, uneven roads; use of motorbikes or scooters can cause low back pain.

Work and back pain, movements and correct posture.


Stooping


Legs slightly apart, knees flexed and back straight: in this way the lumbar region works in a more physiological position with less effort.

How to lift a weight


Bend your knees and lift the object while keeping your back straight, so use your legs rather than your spine.

Wall test to learn to stand up straight


By placing the nape of the neck, shoulders, buttocks, calves and heels so that the back touches the wall, you learn to stand up straight in the correct position; the column, whether standing or sitting, should be straight, the body should not be moved forward (lordotic position) or backward (kyphotic position).

How to stand correctly


Stand with your legs slightly apart, shifting your weight from one leg to the other, keeping your back and hips in line with the leg on which you put your weight.

Change position often


The spinal column does not like rigid, fixed and prolonged positions.

Working in a standing position


A movable 30 cm. elevator on which to rest the forefoot, changing the foot every ten minutes, avoids unloading the weight on the discs allowing the lower limb to be unloaded; it facilitates the stretching of the calf muscles and the rear part of the column avoiding stretching.

Desk, right chair, computer screen, workstation: tips for smart working


The pandemic has accustomed us to many hours of work in our homes, so let's take a look at some tips for an optimal workstation.

Lean on the chair well from the shoulders to the pelvis, the back must maintain an upright position and must preserve the physiological curves. A wide desk to allow both arms to be supported, including the elbows, avoiding incorrect gripping of the mouse with the arm hanging over the edge, which causes cervicalgia and ulnar nerve compression; an excellent ergonomic chair, the computer screen should be placed a little higher than eye level so as not to cause cervical tension; the monitor and keyboard should be in front and the document holder on the left; a flexible workstation; an adjustable video-table-chair depending on the person's size.

Sleeping well to prevent back pain


Sleep on a pillow suited to the cervical curvature. It is useful to sleep on a feather pillow that is not too puffy, large and deformable so that it can fill the space between the neck and the mattress. Sleeping without a pillow is not recommended, but sleeping on too many pillows is just as harmful. Avoid sleeping prone with your neck forced to the side.

Mattress


The bed base should have wooden slats, but the ideal mattress should be medium-rigid, not too hard or too soft.

Sleeping position


Lateral decubitus with head-shoulders and hips well aligned to reduce muscular tension and pressure between one vertebra and the other, a useful cushion not very high between the knees to relieve weight; supine decubitus with knees slightly bent and feet resting on the bed or with half-flexed legs resting on two pillows. On two pillows. Avoid sleeping prone, without pillows or on too many pillows.
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