The spine is a solid and resilient structure, but its excessive load can lead to accidental or chronic pain in various departments. This ailment is already a disease of civilization. Scientists and doctors are alarmed that young people are struggling with spinal degeneration and constant pain. There can be many reasons, but the most common are bad habits, a sedentary lifestyle, and being overweight. However, sometimes the cause of back pain is diseases of the internal organs, and then it is very important to quickly diagnose and begin treatment. How to prevent back pain and what methods to use when they appear?
Why does the spine hurt?
The main cause of back pain is abnormal behavior: maintaining poor posture, unnatural bending of the spine, stoop, excessive tilt of the head down. A sedentary lifestyle exacerbates the ailments, and if you add up to eight hours of work in front of the computer to drive a car and then watch TV on the couch, we will get a simple recipe for back pain. An additional burden is an incorrect body position during sleep, too soft a mattress and a non-orthopedic pillow. We also strain the spine, ineffectively carrying heavy objects. In turn, the main sin of women in this matter is frequent walking in high heels. Being overweight is also a huge burden on the spine. Each extra kilogram sequentially destroys the inter vertebral discs and absorbs the joints. The main cause of back pain in the cervical and thoracic segments is stress, which causes muscle tension. Ultimately, this leads to permanent degeneration and chronic pain.
How to prevent back pain?
The best prevention is to lead a healthy lifestyle. Regular physical activity not only improves the condition of the muscles and spine, but also relaxes and prevents overweight. This is especially important if we are sitting. Swimming is best for the back. During physical work, you should be especially careful when lifting heavy objects. Do not bend, bend your knees slightly, and lift objects in an upright position. It is also worth taking care of the spine during sleep. The mattress cannot be too hard or too soft. After laying on the back, it should fall by about 3 cm. An orthopedic pillow that adjusts to the neckline is also useful. It is better to sleep on your back, and if on your side, the spine should be straightened along its entire length. In everyday life, women should abandon both high heels and completely flat shoes. The best heel height is 3-5 cm.
How to sit at a computer?
To avoid overloading the spine, we must ensure proper posture (both sitting and standing). When working on a computer, the legs should lie on the ground so that the knees are bent at a right angle. Keep your trunk and neck straight with a slight bend forward or backward, the lumbar spine should be close to the back of the chair. Place your hands and wrists freely on the table, the computer monitor should be at a distance of 40-50 cm from the face, and the top of the computer should be at eye level. Getting up from your computer regularly is very important.
Home Remedies for Back Pain
What to do if the spine is already sore? Then it is worth using several methods that will allow you to get rid of constant pain.
1. Relaxing massage
Massage will allow you to relax and relax your tense muscles. Great for stressful lifestyles. The back on both sides of the spine should be massaged in a circular motion. Under no circumstances should vertebrae be kneaded. For massage, use warming painkillers or ointments with a calming effect (for example, rosemary or lavender).
2. Hot tub
A hot bath will allow you to relax and rest, which will positively affect your muscles. Heat has a calming and anti-inflammatory effect. Water should be at least 37 degrees Celsius, it is worth adding warming essential oil or chamomile infusion to it.
3. Cold or warm compresses
Doctors confirm that both hot and cold compresses fight pain. Colds can be prepared using ice cubes, which you just need to wrap in a plastic bag and a rag and apply to the sore spot for several minutes. To make a warm compress, we can use a towel dipped in hot water or a heating pad.
4. Regenerating position
Try to take an upright position throughout the day – pull your stomach in and push your chest forward, slightly raise your head. At home, treat yourself to at least half an hour of relaxation – lie on your back and bend your knees slightly (you can put a roller or pillow under them), extend your arms along the body. Place your head on an orthopedic pillow for neck pain. Try to sleep on your back at night.
An indispensable method is regular exercises for the spine. Every day is worth spending some time stretching. You can also lie on your stomach and tilt your back by raising your arms. This type of exercise will strengthen the muscles of the back and abdomen. Strengthen the lumbar region with your hands on your stomach along your torso – all you need to do is slightly raise your head and legs at the same time.
When to contact a specialist?
For degenerative changes in the spine, you should always consult your doctor. The sooner we begin rehabilitation and physiotherapy, the greater the chance of recovery. If persistent back pain persists despite physical exercise or massage, it is recommended that you consult a doctor. Low back pain can be associated with diseases of the kidneys, female genital organs, as well as problems with the stomach, intestines, or pancreas. In turn, pain in the area of the shoulder blades can be caused by inflammation of the ureters. Also, do not underestimate other symptoms associated with back pain. If you often have headaches, flatulence or constipation, severe menstrual pain, trouble breathing, numbness in the limbs, or pain in your knees and calves, be sure to consult a doctor. These symptoms may mean that your spine is in very poor condition and needs to be treated quickly.