8 Tips to prevent back and muscle pain
Suffering from muscle aches is not something unique to older people. Even adolescents, when they maintain a wrong posture or are adept at some uncomfortable repetitive movement, may present the problem.
But pain can be avoided with some strategies to put into practice day to day. Learn how to alleviate the problem:
Leave sedentarism behind
Erra who thinks that only sportsmen have muscle pains. The sedentary ones, because they have weaker muscles, can suffer with the pains in any routine activity. Try to practice physical activity daily, with moderation and guidance.
Do not overdo physical activity
Have you started exercising and want to make up for all the lost time? Take it easy, after all, the muscle stress also causes pain. Increase exercise intensity gradually and give rest periods to the muscles as they also need to recover.
Bodybuilding done incorrectly can also cause strain on the spinal muscles and delay the whole plan from being healthier. Always have a professional's guidance to guide your exercise plan.
Maintain good posture
If you are in the habit of sitting anyway while at work or even at home, know that this may be it which is causing the muscle aches, especially in the spine region. Sit down by keeping your spine straight and your hips and knees bent at a 90-degree angle - and be sure to take breaks for a short walk in the meantime, since keeping your muscles in the same position for a very long time may cause muscle pain
Stretching is able to prevent muscle pain, so make it a daily habit. And it's no use stretching just that area that hurt last week.
Be careful when carrying weight
One should be careful not to overload your body.
Take care of your weight of the main causes of muscle pain is to carry weight in the wrong way, or without the muscles being prepared to withstand the load. Resist exaggeration when shopping at the supermarket, for example if you have to carry them in your hands. If day-to-day forces you to carry weight, invest in specific bodybuilding exercises to strengthen the muscles required.
Heavy Bag? Repense
Many women's habit, carrying heavy purse on one shoulder can only be harmful and cause pain. Detach and try to carry only the essentials. If you do not, opt for a backpack, since this way you will be able to spread the weight on both shoulders, avoiding just one being overloaded.
Choose the right mattress
As we spend a third of the daytime lying down, the rest of the night should really be comfortable so that the next day the pain does not manifest as a result of a relaxation in an inappropriate position.
If the mattress is old, it is time to change. Make sure the new one is compatible with the weight you should support, and especially if it brings comfort.
Correct sleeping posture is key
It's no use choosing the best mattress if sleep posture is not adequate . The best sleeping position is on your side, placing a pillow between your legs to keep your hips in line.
Avoid sleeping on your stomach and choose a pillow that makes your neck relaxed in a more neutral position. Very high or very low pillows are not suitable, so choose one that is 5 to 10 centimeters high.
I am in pain, and now?
Avoiding muscle pain is relatively simple, but when we exaggerate without thinking and it has already manifested itself, the ideal is to rest so that the muscles recover. In addition, it is possible to use medications such as CataflamPRO, indicated to relieve the pain of sprains, strains and other types of muscle discomfort.The medical manager of GlaxoSmithKline - Consumer Unit in Brazil Ana Santoro (CRM: 5247120-3) explains that CataflamPRO, with topical application, has analgesic and anti-inflammatory capacity similar to oral medications *, which is a great advantage for those who do not like to ingest medicine or who experience stomach pain with anti-inflammatory tablets, which need to go through the stomach to release the active ingredient through the bloodstream.
The products of the CataflamPRO line, which are available in emulgel and aerosol, should be applied directly to the skin of the affected region. The drug penetrates tissues to relieve pain, decrease swelling and aid in the recovery process. It is easier to apply, it is able to bring quick relief to that pain that persists in persisting.
But attention: if even after the application of CataflamPRO the pain does not diminish, look for a doctor to investigate what is happening. * Equivalent efficacy after 21 days of use of CataflamPRO Emulgel 4x daily vs. ibuprofen 400mg 3x daily. Zacher J. et al. Topical diclofenac Emulgel versus oral ibuprofen in the treatment of active osteoarthritis of the finger joints (Heberden and / or Bouchard's nodes). Akt Rheumatology 2001; 26: 7-14; Due to its topical action, CataflamPRO does not act in the stomach, the exempting of pains and / or irritations. CHLORPHROPHROCHLORIDE is a MEDICINAL PRODUCT. YOUR USE CAN CAUSE RISKS. SEEK PHYSICIAN AND PHARMACIST. READ THE BULA. CATAFLAMPRO EMULGEL ® (diclofenac diethylammonium). INDICATIONS: PAIN IN JOINTS, BACKS, MUSCLE PAIN AND TENDINITE. REG. REG. M.S .: 1,0107,0328. CHBR / CHVOLT / 0049 / 17a- JUL / 17.
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Scientific studies prove that it is never too late to start a healthy life. Even for the elderly, there are clear benefits related to healthy habits, such as a balanced diet, regular physical activity, and chronic disease control that can bring more quality of life when inserted into the routine. However, we have to remember that the sooner the individual makes this decision to insert good habits in their daily lives, the greater the chances of preventing cardiovascular, oncological and neurodegenerative diseases.