Back pain (especially in the lower) is a common disorder in adults. The causes for this disorder are varied, can be caused by having a weak abdominal muscles, making incorrect postures. overweight load, nerves or stress, etc.
All together or separately can lead to tension and tightness in the area, or become more serious disorders such as backache or hernias. To help you protect your back, specifically the lower back, and that our most ordinary actions are what hurt.
The lumbar support a heavy burden throughout the day. Maintain good posture when performing our daily activities is essential to take care of that area. Postural hygiene will help maintain an upright posture and what is most important to prevent and reduce back pain, take note of our tips:
- If you stand too long, shrinks and tightens the abdomen, bears the shoulders back and put one foot on a footrest or a box, as if it were a step.
- When lifting weight of soil, crouch by bending the legs and keep your back straight. Avoid carrying heavy objects when you are crouched, if you’re forcing your spine.
- If your job requires you to spend many hours sitting, try this exercise whenever possible: Stand up and bring your arms forward and over his head to stretch the spine.
- We should do well. Try walking upright, using your arms like pendulums that swing in a rhythmic and chest slightly forward.
- Household tasks simple and basic as sweeping and washing can seriously damage your back. To avoid this, make sure the length of the broom or mop is enough to reach the ground without bending. When using a broom or mop moving only their arms, without following the waist.
- When driving, the car seat should be relatively close to the wheel. Remember that the correct position is one that allows you to bend your elbows while driving.
- To avoid injury it is best to sleep on their backs to support the entire column on the mattress. It is also recommended to put a pillow under your knees to keep them slightly bent. But if you sleep on your side and you can not change position, try to bend your legs and put a thick pillow to keep your neck in its natural position.
- To get out of bed never do it abruptly, lean on one side and merge from side to sit.