Daily activities that relieve back pain
It is known that pains in the spine do not have, necessarily, the same cause in all the pictures of patients affected by seizures. Different factors may be associated with the onset of pain and other symptoms, especially in the lower back.
The major problem is to consider rest the best option during a crisis of chronic back pain. The individual opts for total immobility in most cases, which may produce an apparent sensation of relieving pain, without, however, solving them. Although trunk and limb movements become more difficult when pains manifest, it is recommended, after proper diagnosis and acute medical treatment, gradual return to daily physical activities and even a personalized physical exercise program.
Physical exercises to relieve back pain
Physical exercises can work as important allies for both those who already suffer from back pain and those who wish to prevent the problem. Movements focused on strengthening certain muscle groups and stretching others, help improve spine support, which naturally reduces the overload of various structures, such as ligaments and disks.
However, there is no specific program of exercise for all patients with back pain, as there is no standard activity that can be applied indistinctly in all people with the symptom. Back pain may be due to simpler problems and therefore easier to treat, while other pains suggest more serious problems such as spinal pathologies (eg herniated disc). Hence the importance of an accurate diagnosis of the patient to treat the problem adequately.
Whenever the objectives of an exercise program include prevention, maintenance or recovery of health, the main components of health-related physical fitness should be considered . Thus, the program should include:
Aerobic training: Continuous or fractional practice of predominantly cyclic exercises such as: walking, cycling, running, swimming, aerobic circuit (consecutive training in two or three different ergometers. of walking 30 minutes on the treadmill, training may include a 15-minute walk on the treadmill, 10 minutes on the exercise bike, and 5 minutes on the elliptical.)
Muscle strength training: Based on the performance of resistance exercises the movements happen against some external resistance like a halter, a bar, a rubber expander, etc). The degree of participation of each of these components should vary according to the objectives, level of individual physical conditioning, health restrictions, availability of time and motivation.
Recommendations for the practice of physical exercises:
- Avoiding physical activities that promote successive impacts or microimpacts without the possibility of satisfactory damping. - Avoid aerobic training using a single mode for an extended period of time. For longer aerobic workouts, use fractured workouts (performed at different times of the day) or aerobic circuit
- Avoid rotation of the neck / trunk while holding parallel talk during aerobic training at the gym
- At the end of the activity, include at least one stretching-relaxation exercise for musculature adjacent to spinal regions affected by injury / pain
- When trekking, avoid very wide stride and terrain with accentuated slope / slope (on treadmill, avoid slope greater than 2%)
- There is a misconception that horizontal bikes with vertical backrest are safer for the spine. It turns out that more pronounced hip flexion and vertical backrests that do not preserve lumbar curvature end up increasing intervertebral pressure and causing lumbar discomfort
- Due to the history of nerve compression in the lumbar region, stretching should be performed with great caution, as seen that too intense or prolonged neural stretching can compromise nerve function.
- Individuals with generalized muscle shortening will find it very difficult to perform single stretches of the large muscle chains and can hardly keep the spine in a safe position. The solution is to give preference to segmented stretches or to suggest more individual therapies such as RPG Souchard, Pilates or private sessions of assisted stretching. Physical Education professionals should educate their students about stretching techniques, stimulating body perception so that they know and feel which structures are being stretched and which are the risk positions. This same professional will prescribe and follow the evolution of the exercises
- Avoid any movements that produce pain / discomfort in the affected region of the spine.
- Daily activities that help in the relief of back pain
On day day, some exercises may aid in the development of muscle balance and flexibility, which in turn help in correcting posture. At home, at bedtime or as soon as you wake up, simple exercises can be done without any difficulty, helping to relieve back pain:
On the floor: Lie on your stomach with your arms extended. With your palms facing up, support the entire lumbar spine on the floor and stay in this position for five consecutive breaths.
- In bed: Breathe deeply and, as you inhale, increase lumbar curvature further by moving only the hip to without losing the mattress support. Breathe out and support the entire lumbar spine. All movements should be made slowly and broadly, to acquire more shape and joint mobility. Repeat the exercise for five minutes. The same sequence can be done in the morning (on waking) and at night (before bed).
- Muscle stretching can also be done through other exercises:
Lie down and hold a sheet with both hands . Pass the sheet by the sole of your foot and pull until you feel the elongation of the back of the legs and knees. Always take a deep breath during exercise
- Hold one of your legs and flex. Hug this leg so that the knee is close to the chest. The other leg should remain extended. Review the exercises between your two legs. But remembering that it is always important to seek guidance from a professional for any exercise to be practiced. The physiotherapist himself, for example, may indicate which movements are most favorable to each case and the exact manner in which they should be performed. No picture of a patient with back pain is the same as the other, so it is always necessary to follow a specialist.
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