“Uninvited” is always the pain In the middle and most of the time it suddenly appears in the most inappropriate moments, affecting our daily activities. Avoiding it requires a preventive approach, which has no… expiration date. The permanent adoption of safer practices and tactics not only promotes physical well -being but also promotes a more active and satisfactory lifestyle that gives general benefits to the body.
Their conscious application, however, does not ensure treatment nor excludes new cases, rather than diminishing the chances of acute and chronic episodes. A Hurry motion, an injury, a wrong posture It can trigger the pain and unfortunately, no one knows when this will happen. So, because there is no good time to appear, it is good to know how to prevent prevention but also the best strategies of immediate relief and long -term treatment.
“OR lumbago It is a major problem as it affects millions of people around the world with upward trends due to the aging of the population. According to a recent 30 -year data analysis, it is about 620 million people worldwide, and by 2050 it is projected to reach 843 million. Almost 39% is attributed to professional factors, smoking and high body mass index.
The causes There are many, as the spine is a complex and fragile composition of many parts, prone to irritation, injuries and wear. For example, muscle stress, degeneration of intervertebral discs from injury, recurring loads or aging, discipline, new bones at the vertebral edges (osteophytes) that push nerve structures, a fracture of self -serving, “the spine surgeon points out, Director of Spine & Scoliosis Department at the Athens Medical Center and Scientific Director and Head of the Department of Spine of Ostthopedic & Spine Clinic, Dr. Konstantinos Starantzis.
Whether or not the disease is known, whether it is the first episode or one of the many, there are some practices that can speed up recovery, at least in the vast majority of patients.
So what should they avoid in their daily lives and how can they be relieved quickly at the time when the pain is hitting?
Rest – sleep
Sometimes the pain occurs during bedtime. The sleeping posture is the one that triggers the new episode and the poor alignment of the spine that strains its structures. The pressure exerted on it when someone is asleep face down or on the side Without support, the onset of pain and stiffness can be made.
«Direct relief The pillows are offering either below the knees if you sleep on your back, or among them if you sleep on the side, ”advises Dr. Starantzis. “Despite the impulse of staying in bed, it is preferable to get up, as stillness worsens the pain. Mild activity, low impact exercises, walking and physiotherapy relieve. “
Driving
The pain can “invade” during driving and the only causes are the wrong posture, the vibrations of professional, mainly vehicles and the long stillness. Studies show that they can contribute to the injury to the intervertebral discs and the deterioration of existing pathology.
«Direct relief It offers the mounting in the middle of a pillow or a bottle of water wrapped in a towel or a roll -wrapped blouse. When the option is present, activate the heating of the seat. Place the seat in height and position so that the knees are on the same level or higher than the hips and as close to the steering wheel as needed to rest the waist on its back.
On long trips, stop regularly and walking. “
Work
Many people tend to bend while sitting or standing, which unjustifiably burdens the spine. Although there is a lot of talk about the seating areas, they are equally aggravating what requires standing.
Preventively, those who do an office job should choose an ergonomic chair that offers back support, adjust its height to that of the desktop so that they do not bend or bent and place it at a distance that rests the entire spine on its back. It is important to sit on the ground on the ground, the shoulders relaxed, not to tilt to the side and get up on every occasion and walk.
‘Immediate relief In this case, it also offers the struggle of body posture, the placement of a pillow in the middle (when the chair is not ergonomic) and work upright or on a workbench for a short time.
Those of their profession requires standing They must ensure that their weight is evenly distributed on both legs and consciously correct posture throughout the day so that the spine can maintain its natural slopes. Some stretches can reduce the muscles of the area.
Extra tip: Select comfortable low -heeled shoes (up to 3 cm). “
Shopping
Sudden back pain can also occur during supermarket markets or a shopping store, due to lifting weight with poor technique or unequal weight distribution.
“Lifting weight to make it safe, you must bend on the knees, hold the object near the body and use your legs to get up and not the waist. This technique not only protects it but also activates stronger muscle groups, reducing the risk of injury.
Direct relief Avoiding weight transfer with hands (use stroller), reduce weight transfer and its most proper distribution on both sides of the body. “
Exercise
Regular physical activity plays an important role in preventing waist pain. Exercise with exercises that strengthen the trunk muscles can enhance stability and support of the spine. Regular stretches improve flexibility and reduce muscle intensity, thus reducing the likelihood of back pain.
But during this duration, there can be incidents of pain, usually from poor technique – incorrect body placement when performing the exercises.
‘Immediate relief The interruption of exercise and the evaluation of the cause of pain as well as the likelihood of exercise with modified parameters, such as less weight or attitude. If the pain continues do not insist. “
Diet
No. Diet does not cause episodes of back painbut it can prevent them. Proper selection of foods, taking all nutrients (proteins, vitamins, minerals, trace elements and antioxidants) help to develop and maintain bone mass, in the proper functioning of muscles, cartilage, tendons and joints and enhance the immune system in order to fight.
It also helps maintain a healthy body weight, a prerequisite for avoiding unnecessary burdens.
Smoking
Smoking is a serious risk to health and smokers are more likely to develop back pain than non -smokers. Many studies have been carried out that confirm that nicotine limits the flow of blood to the spine discs, as well as the amount of oxygen in the blood, disrupting the composition of its structures and making it more vulnerable to injuries.
“The key to recovery from back pain is to maintain the normal spine curve, nutrition and strengthen the muscles that support it. For more persistent situations, there are many treatments, pharmaceutical, non -invasive and surgical, which are done by modern methods that ensure their success, “concludes Dr. Starantzis.