Lack of exercise and bad habits in relation to the posture can cause back pain. Learn some techniques that will alleviate you that suffering, as well as tips for avoiding it.
Low back pain: frequent today
The emergence of these diseases has much to do with the positions throughout the daykept over the years. Especially in those who spend all day sitting or stops. This is due to in both positions the voltage stays in muscles. Just to cite two cases: in the area of the trapezium for those who are against the PC more than 8 hours and the spinal for those working according a shop, all day standing.Other frequent causes of back pain are osteoarthritis, osteoporosis and scoliosis.
Three exercises to relieve back pain
- Hip gyrations. Stopped and with feet spread shoulder width, contracting the abdominal muscles and places the Palm of your hands on the hip. Imagine you have a hula hula hoop at the waist, turns the hips from right to left, five times per side.
- Waist torque. Standing, relaxed hands, feet apart as the previous year. Turn arms from left to right, touching the Palms when they gather in the back. This serves to give a massage to the entire area, including the kidneys. The movement should be slow and dynamic.
- Bending of knees. Stand with legs together, you can do it with the help of a table or Chair. Open the legs to a width of shoulders. Tighten the abdominal muscles and inhale. Exhale while doblas knees and low without falling down or force them too. Repeat 10 times.
Tips for avoiding back pain
These tips will help you to treat pain in that area:- Sleeping mouth above or from the side, never upside down and at least 7 hours per day. In this period the column rests of be bearing the weight of our body. The "fetal position" is recommended by specialists. If there is severe pain in the lumbar area, you can place a pillow under your knees flexed.
- Exercise to strengthen your muscles, especially the abdominal muscles. This is the best prevention for back pain do not appear. You can opt for aerobics, although swimming, pilates, yoga or Tai Chi is recommended. Meditation and relaxation are also very good in these cases. Clothes for sports should not miss.
- Keep a good mattress and a proper pillow. Because otherwise, you can get much more back pain. The mattress must be firm and low pillow.
- Misses stress. Some think that it is not possible, but if it is. One of the main symptoms of nerves by work or family problems is back pain.
- Pay attention to your posture. During the day, it is likely that you feel incorrectly at the PC, you lift objects in the ground making too much pressure on the back, that you're in an uncomfortable Chair at work, wearing very high heels or not resting enough.
I exercise daily to prevent back pain.
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