At least one in four Spaniards suffers from back pain; almost 10 million people suffer from cervical or lumbar pain in our country, according to data from the European Health Survey in Spain.
Back pain is the second most frequent reason for medical consultation and one of the main causes of sick leave. It is a most common ailment between the ages of 40 and 59, due to bone wear and accumulated efforts with age, but it can affect people of all ages.
Poor posture when working or sleeping is the cause of much of the tension that accumulates in the neck. According to Dr. Aurora Garre, medical expert at Cinfa Laboratories, “back problems can appear both suddenly and progressively and cause intense pain. Specifically, neck pain is one of the most common among the population, because the cervical spine is very flexible and allows greater mobility than any other area of the spine”.
Stress, chronic muscle fatigue and the bad posture we adopt when carrying out activities of daily life are the main culprits of neck pain. “Working all day in front of the computer or sleeping in a bad posture can trigger intense discomfort in the cervical spine. On the other hand, pregnant people, overweight people or those who usually work standing or carrying weight are the most likely to suffer discomfort in the lower back,” explains the specialist.
In both areas, both in the lower back and the cervical, pain can be treated with massage, heat in the affected area and the consumption of analgesics, anti-inflammatories or muscle relaxants, always under medical supervision.
However, once again, prevention is one of the best weapons to prevent and treat it. “Learning to manage stress and, above all, to maintain a correct posture when we work, walk, lift weights or sleep will help us reduce tension in the back, and in this way, improve our quality of life and prevent possible chronic problems,” says Garre. Along with this recommendation, there are other healthy tips to avoid and relieve back pain.
Recommendations for taking care of your back
- Learn to relax: Performing relaxation techniques or exercising regularly helps prevent stress and prevents tension from building up in your neck muscles.
- On the road, always protected: fasten your seat belt inside the car and put on your helmet when riding a motorcycle or bicycle; You will greatly reduce the risk of whiplash injuries in the event of an accident.
- Pay attention to the way you walk: in many cases, without being aware of it, we walk hunched over, carrying the weight of our shoulders forward. It is important to avoid this tendency by straightening your back and raising your head. Likewise, high-heeled shoes or very heavy bags, which carry the weight on only one side of our body, should not be abused.
- Don’t neglect your posture in front of the computer: the top of the screen should be at eye level to avoid raising or tilting your neck; the back, resting on the backrest and the feet on the floor. A good height-adjustable chair and a footrest can be very useful tools, or also a small cushion in the lower back.
- Bend your knees to lift weight: if you have to pick up a heavy object from the ground, you should not bend your back. Instead, bend your knees, keeping your back straight, and lift it slowly and as close to your body as possible, avoiding sudden movements. If these types of gestures must be repeated frequently, it may be advisable to use a protective girdle.
- Watch for being overweight and practice daily physical exercise: overweight people suffer greater tension in the muscles of the back. Walking, gymnastics or swimming backstroke help, in addition to weight control, to strengthen the lumbar muscles. We can also spend a few minutes in the morning practicing specific exercises for the lower back.
- Take care of your back while you sleep: our mattress should be in optimal condition, and be neither too soft nor too hard. Likewise, it is recommended to sleep on your back, placing one pillow under your knees and another under your lower back. If you find it uncomfortable or unable to sleep like this, you can do it on your side, with your knees bent and a pillow that is not too high. To take care of your neck, you can also use a cervical pillow. Perform neck stretches: These exercises should be done every day and always gently and slowly, from top to bottom, side to side and from ear to ear. And they are especially important before and after physical exercise.
Source: 20 minutes
