So you take away the pain of upper and lower back

Back pain almost always is related to the posture, lack of movement, or a strengthening insufficient core. Here's practical advice from a doctor and a physical therapist to relieve pain and prevent it.

Advice from a physician and a physical therapist.

Do you wake up and it seems like you've spent the night on a brick and not a pillow? Do you spend hours sitting in front of the computer ? What low back pain is a heavy with you? 

For this reason, in this article we will tell you everything you need to know about back pain, its possible causes and what you can do about it. 

Back pain is more common than it seems. It affects people of all ages and can be caused by a variety of reasons, from injury to posture problems. 

Low back pain is so common that around eight out of every 10 adults will experience it at some point in their lives. For many, back pain can be uncomfortable to live in. Fortunately, most of the people find relief for your lower back pain with just stretching and regular exercise.

In this article we will tell you some tips to ease lower back pain. 💪🏼👇🏼 

What relieves back pain?

The exercises to strengthen and stabilize the paravertebral muscles and the exercises that improve range of motion of the spine and hip, in addition to stretching of flexibility that involve this area will help to prevent injuries and if you already have some type of pain, these strategies can improve the perception of that pain and offer relief.

What is the fastest way to relieve back pain?

 3 exercises and stretches targeted to each part of the spine (Cervical, Dorsal, and Lumbar).

You can do from home and can help relieve back pain, for that is not the end of the day as if you had downloaded 10 trucks. 😉 

1. Exercise relaxes your neck and back. (cervical)

https://youtu.be/kTJ4sbFV3-Y

1. Sit with your back straight and your legs forming an angle of about 90°.
2. Place your right arm completely relaxed on your side, with the left hand holds the top of your head and gently pull it to the left side in the direction of your shoulder.
3. Bra 4 breaths long and soft.
4. Repeat the same dynamic with the opposite side. This sequence can repeat for 2-3 sets.

2. Exercise and stretching to release thorax (chest mobility)

Sit with your back straight and your legs forming an angle of about 90°. 2

He places both hands behind the nape of the neck without pressure.

Pick up your chin board elbows and sinking the chest by making a kind of hump pronounced.

Then it returns to the initial position and keeping your tummy tight you try to bring your elbows as back as possible using a slight force from the upper back without arching the low back.

Repeat 8-10 times the same sequence. 

3. Exercise and stretches for pain, low back (mobility lumbar)

Sit with your back straight and your legs forming an angle of about 90°.

Lift slightly on the right knee and holding onto that elevation extends slightly the leg until you feel a slight stretch in the back of the thigh.

Support 1 second at the top that allows you to maintain the upright posture of your back and the lumbar curvature natural.  

 ⚠️ IMPORTANT:

Remember that it is always advisable to consult with a healthcare professional before starting any exercise programespecially if you have a back injury or any other medical condition. 

How can I prevent low back pain?

In addition to the exercises and stretches that you have been told before, there are also other ways to prevent back pain. 

Some tips to prevent you back hurts constantly:

🚹 Improve your posture:

Sure you already know, but keep a good posture helps to reduce the stress on the back.

Make sure you sit, stand and walk with your back straight and shoulders back, you don't have to be a robot with a mechanically perfect, your back needs to rest even in the best position, stay dynamic avoid postures longer and that forcen the natural curves of your back (cervical, dorsal, and lumbar).

It's about having a back happy.

💪🏼 Strengthens the muscles of the back:

At least 2 times a week do strengthening exercises back pain that can help prevent injuries and reduce pain.

Remember, everything that is not used will atrophy, maintaining a strong back, mobile and lubricated will give you years of life away from the pain, or at least it will be easier to control it.

🕺🏻 Stretch regularly:

Be sure to stretch before and after exercise. Stretching is an essential part of a workout, do not let it pass. So you avoid injury or pain. 

🏗 Be careful when lifting heavy objects:  

I would change by lifting heavy is not always the cause of the pain, however lifting without proper technique, not only can be the cause of pain but of injury that put your health at risk, make sure that if you need to or have to lift a heavy object as you do it with the right technique. A personal trainer can help you with this. 

In general, load objects in optimal loads into your exercise routine you will enable any case, for the very heavy this is, obstructing your way. 

If you must lift something heavy, make sure to bend the knees and keep the back straight. 

👍🏼 Keep a healthy weight:

This point is explained only as the bones and muscles are designed to withstand certain loads according to size, weight, and strength, it is by this that the overweight (speaking of a greater proportion of fat from the rest) can increase the stress on the back. 

😮💨 Manage stress

Nearly we all go through episodes of stress, these can increase muscle tension and is one of the most common reasons that cause back pain, learn how to identify and manage stress, that will help you to reduce the pain. 

🛌 Rest properly:

It is important to rest properly to allow the back muscles to recover and grow stronger. Be sure to sleep in a comfortable bed and in an ergonomic position.

In summary, there are several ways to prevent back pain. If you identify with any of these points and want to improve it, please contact us. A fitness professional coach can help you.

How posture affects your back pain?

As we discussed above, the posture is one of the reasons why back pain appears, and is a crucial aspect to keep in mind when it comes to preventing and treating back pain.

Poor posture it can cause tension in the muscles and joints, which in turn can lead to pain and injury. 

The correct posture this is to maintain proper alignment of the spine. This means that the head, shoulders, pelvis, and feet should be in a straight line, with the shoulders relaxed and the head straight.

In addition, the abdominal muscles must be activated to hold the spine in its correct position.

When you're sitting:

Pay special attention to your posture. Sit with your back straight and your shoulders back will help to relieve tension in the lower back.

In addition, it is important to avoid sitting for prolonged periods of time, as this can cause stiffness and pain.

💡 TIP: The pomodoro technique can help you with this.

Consists of:

1. Choose a task 
2. Set a timer for 25 minutes
3. Performs the task during this time limit
4. Take a small break of 5 minutes (in this break, you can repeat the sequence of stretching that you have been told before)
5. Repeat steps 1 to 4 for four or five times.
6. After that, take a break more extensive than 20 minutes. 

Position to be in front of the computer

Remember that posture is not just about how we keep ourselves in a given time, but also how we move throughout the day. You try to make yourself aware of this every moment. 

In summary, the posture is essential to prevent and treat back pain. 

Now, check to see What position you have?

From now on, pay attention to the position both at rest and in motion, and adjust your attitude and habits to care for and maintain a back happy.

How can you help a personal trainer for back pain?

In addition to the exercises and stretches that you've read before, it can also help you work with a personal trainer to relieve back pain. 

A personal trainer is an expert in the field of physical fitness (fitness) and can help you develop an exercise program specific to your condition and needs. 

⚡️ A personal trainer can help you to:

To identify the causes of pain

Not all of us suffer from lower back pain for the same reasons, and a personal trainer will assess from your posture to your range of movements and state of health, and this determines what areas of your body are weak and need strengthening so as to create for you a personalized exercise plan with specific exercises to strengthen the muscles of the back, improve posture, and relieve pain.

Supervision and motivation:

A personal trainer can monitor your progress and help you stay motivated. You can adjust your fitness plan according to your needs and how to evolve your goals; and help you achieve your goals as your body adapts and gets stronger.

Learn relaxation and breathing techniques:

Sometimes back pain can be related to stress and tension accumulated in the body. A personal trainer can teach you relaxation and breathing techniques to help release that stress and reduce pain.

In summary,

Work with a personal trainer / personal trainer can be helpful to build habits that will help you relieve the back pain.

Differences between the gym and a personal trainer

Conclusions about the back pain

In conclusion, back pain can be very annoying and problem for the life of any person. 

However, there are ways to relieve the pain of day-to-day through exercise and stretching specific. 

Exercises to strengthen the muscles of the back are especially useful to help prevent injury and relieve pain cervical or lumbar. 

Stretches are also a great way to release tension in the muscles and improve flexibility.

Remember, it's always advisable to go to a professional to address your pain or injury.  

Get a back comfortable and happy

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Angelique War, specialist physiotherapist will help you to understand your back pain and give you tools and practical exercises so that the pain does not stop the pace of your day-to-day.    

Summary Workshop Back Happy:

If the back pain limits you in your day-to-day, a good workout designed can help you to strengthen and protect your spine. Book a free consultation with our medical equipment-fitness.