Simple measures are essential for the prevention of back pain
Medicine has come a long way, but the way people do their daily activities, in addition to physical and emotional balance, is still the better recipe to avoid back pain - second most frequent cause of demand for medical consultation.
The region of the spine is the center of balance of our body, affecting and being affected in all movements that we perform. In this way, all the activities carried out involve this structure and should receive attention to avoid injuries, sprain and trigger painful crises. So why wait to treat complications if we can rather avoid them? I share some tips that are of great value.
Load backpacks : Avoid carrying heavier backpacks on one shoulder. Charge both and if possible use those that have a belt for attachment to the body at the waist. This way you will balance the weight and keep the axle of the spine erect.
Bags: Use the ones with wheels and handles close by hand.
Packages and bags: divide them between two hands, avoiding overloading to one side of the body.
"Proper posture avoids problems in the spine - from the simplest to the most serious, such as herniated disc "
When sitting: give preference to straight-back (non-reclining) seats so that the spine is fully and comfortably supported. The knees should be at 90º and your feet resting on the floor.
Pick up an object from the floor: lower by bending your knees with your back straight and bring the object closer to your body. When folding just the spine, you run the risk of injury and pain.
On the computer: While holding down the tips for sitting, also note the keyboard, which should be at the same height as the elbows. The arms should rest on the table. For the monitor, the height of 20º of the line of sight and distance of about 40cm from the eyes is indicated.
Phone and cell phone: hold with your hand! Never lean on your shoulder so as not to force-and in a wrong way-the structures of the neck and cervical spine.
Get up from bed: Remember that your back was at rest while you slept. In this way, turn sideways and push the body with your hands, putting your legs out of bed. Take this time to stretch and stretch all joints.
Drive: Keep the seat position as close to the vertical as possible, fully supporting the entire length of the spine. The pedals should be close and your hands reach the steering wheel securely, so you do not have to lean forward. The elbows should be slightly bent (in bending) and never fully stretched.
Finally, do not forget that exercise is a good health alliance, helping to strengthen the spine and avoid injury. Stretch yourself whenever you stay in the same position for a long time and seek medical advice in case of pain.
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