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5 simple daily tricks that relieve back pain

5 simple daily tricks that relieve back pain

A personal trainer shares things you can do every day to prevent and improve lower back pain.

Lower back pain is a troubling problem for many people. According to a study cited by the CDC, low back pain was the most common type of pain reported by patients, with 25% of American adults reporting low back pain in the past 3 months.

Some more serious problems that can cause back pain — such as a disc injury or structural problem — require attention from a doctor. So always check with your doctor about any pain you feel. But often lower back pain is caused by tight muscles or tendons, weak abdominal muscles and sitting. The good news? These are all things under our control.

There are some everyday tricks you can implement to avoid and reduce lower back pain. For many of us, being stuck at a desk (in a car or on the sofa) all day without moving causes an uncomfortable tightness in the muscles of the spine and hip flexors. Strengthening the core, loosening tight muscles and training the body to hold better posture can help.

Strengthen your muscles at your desk

Having a desk job may be out of your control - but that doesn't mean you have to be completely sedentary. There are even exercises you can do to strengthen your body without getting out of your chair. Simply sit on the edge of your chair, keeping a straight chest as you lean back slightly. For stability, grip the sides of your chair as you extend your legs in front of you and arch your back. Pull your knees in tight, then straighten up. Repeat 10 times.

Stretch your back throughout the day

Another easy way to keep pain at bay is to stretch the muscles in the back of the body that get tight from sitting and doing everyday activities. Seated Child's Pose is another move that's easy to do at your desk while you're in a meeting or when you need a minute break. Sit on the edge of your chair, making sure your upper thighs are supported by the chair. Place your feet as wide as your knees and your knees as wide as your hips. Lean forward, allowing your torso to hang forward over your legs. Let your arms and hands fall naturally to the ground on either side of your feet. Relax your head and neck to release tension in your neck, shoulders and back. Focus on steady breathing, even while maintaining a rounded spine. Hold for 5 slow, deep breaths.

Ngrihuni në këmbë dhe ecni një herë në orë

Ecja përfshin muskuj të tillë si kërdhokullat, përkulësit e ijeve dhe muskujt e vendosur në shtyllën kurrizore. Shmangni qëndrimin ulur dhe ulur gjatë gjithë ditës duke u ngritur dhe duke ecur nëpër shtëpi ose zyrë çdo orë. Unë gjithashtu rekomandoj shumë të bëni një shëtitje më të gjatë 30 minuta në pushimin tuaj të drekës. Ecja mund të përmirësojë në mënyrë drastike dhimbjen e shpinës duke pakësuar agjitacionin në nyje nga qëndrimi i ndenjur për periudha të gjata kohore. Plus, është një përforcues i shkëlqyer i energjisë dhe humorit gjatë ditës së punës!

Mbështetni shpinën gjatë gjumit

Me siguri nuk e keni kuptuar se mund të dëmtoni shpinën gjatë kohës që flini, apo jo? Eshte e vertete. Pozicioni në të cilin flemë mund të sforcojë gjithashtu pjesën e poshtme të shpinës. Për fat të mirë, marrja e një jastëku shtesë dhe testimi i këtij pozicioni efektiv të gjumit mund të ndihmojë. Shtrirë në anën tuaj, vendosni një jastëk midis gjunjëve në një pozicion vertikal në mënyrë që jastëku të shtrihet poshtë këmbëve tuaja. Ky pozicion ndihmon në ruajtjen e shtrirjes së duhur të shtyllës kurrizore dhe redukton dhimbjen e shpinës.

Truku i fundit i zvogëlimit të shpinës: mësoni se si të angazhoni siç duhet kurrizin tuaj!

The last trick to help manage back pain is to engage the muscles that face the back and help support the back muscles: the abs! To properly engage your belly, pretend you are pulling your belly button with a sharp object, towards your spine. This causes the transversus abdominis, the deepest muscle, to fire. This can be done while standing, sitting, reaching for something from a cupboard, sitting or playing with your children. Engage this abdominal muscle whenever you can, no matter what you're doing, in order to train your body to use your back properly in everyday movements and take pressure off your lower back.