This is how you get rid of upper and lower back pain
Advice from a doctor and a physical therapist.
Do you wake up feeling like you spent the night on a brick instead of a pillow? Do you spend hours sitting in front of a computer? Is lower back pain bothering you?
Well, in this article, we'll 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 you might think. It affects people of all ages and can be caused by a variety of reasons, from injuries to posture problems.
Lower back pain is so common that about eight out of 10 adults experience it at some point in their lives. For many, lower back pain can be uncomfortable to live with. Fortunately, most people find relief from lower back pain simply by doing regular stretches and exercising.
In this article, we'll share some tips for relieving lower back pain. 💪🏼👇🏼
What relieves back pain?
Exercises focused on strengthening and stabilizing the paraspinal muscles and exercises that improve the range of motion of the spine and hip, in addition to flexibility stretches that involve that area, help you 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 focused on each part of the spine (Cervical, Dorsal and Lumbar).
You can do them from home and they can help you Relieve back pain, so you don't end the day feeling like you've just unloaded 10 trucks. 😉
1. Exercise relaxes your neck and back. (cervical)
- Sit with your back straight and your legs at an approximate 90º angle.
- Place your right arm completely relaxed at your side, with your left hand hold the top of your head and gently pull it to the left side towards your shoulder.
- Hold for 4 long, smooth breaths.
- Repeat the same dynamic on the opposite side. You can repeat this sequence for 2-3 sets.
2. Exercise and stretching to release the chest (thoracic mobility)
- Sit with your back straight and your legs at an approximate 90º angle. 2
- Place both hands behind your neck without applying pressure.
- Tuck your chin into your elbows and sink your chest into a pronounced hump.
- Then return to the initial position and, keeping your abdomen tight, try to bring your elbows as far back as possible, applying slight force from your upper back without arching your lower back.
- Repeat the same sequence 8-10 times.
3. Exercise and stretching for lower back pain (lumbar mobility)
- Sit with your back straight and your legs at an approximate 90º angle.
- Slightly raise your right knee and holding that elevation, slightly extend your leg until you feel a slight stretch in the back of your thigh.
- Hold for 1 second at the highest point that allows you to maintain an upright posture and natural lumbar curve.
⚠️ IMPORTANT:
Remember that it is always advisable to consult with a health professional before starting any Exercise program, especially if you have a back injury or any other medical condition.
Can I prevent lower back pain?
In addition to the exercises and stretches we've told you about before, there are also other ways to prevent back pain.
Some tips to prevent constant back pain:
🚹 Improve your posture:
You probably already know this, but maintaining good posture helps reduce stress on your back.
Make sure you sit, stand, and walk with your back straight and your shoulders back. You don't have to be a robot with perfect mechanics; your back needs a rest even from the best posture. Stay dynamic and avoid prolonged postures that force the natural curves of your back (cervical, dorsal, and lumbar).
It's about having a happy back.
💪🏼 Strengthens your back muscles:
Do back strengthening exercises at least twice a week, which can help prevent injuries and reduce pain.
Remember, everything that isn't used atrophies. Maintaining a strong, mobile, and lubricated back will give you years of life away from pain, or at least make it easier to control.
🕺🏻 Stretch regularly:
Make sure you stretch before and after exercising. Stretching is a fundamental part of a workout; don't overlook it. This way, you'll avoid injury or pain.
🏗 Be careful when lifting heavy objects:
I would change it to lifting heavy objects is not always the cause of pain, however, lifting without proper technique can not only cause pain but also injury that puts your health at risk. Make sure that if you must or have to lift a heavy object, you do it with the correct technique. A personal trainer can help you with this.
In general, carrying objects with optimal loads within your exercise routine will ensure that no box, no matter how heavy, will obstruct your path.
If you have to lift something heavy, be sure to bend your knees and keep your back straight.
👍🏼 Maintain a healthy weight:
This point is self-explanatory since bones and muscles are designed to tolerate certain loads according to size, body weight, and strength, which is why being overweight (speaking of a higher proportion of fat than the rest) can increase stress on the back.
😮💨 Managing stress
Almost all of us experience bouts of stress, which can increase muscle tension and is one of the most common causes of back pain. Learn to identify and manage stress; this will help you reduce the pain.
🛌 Get adequate rest:
It is important to rest properly to allow the muscles of the back to recover and strengthen. Make sure you sleep in a comfortable bed and in an ergonomic position.
In short, there are several ways to prevent back pain. If you identify with any of these points and want to improve them, write to us. A professional fitness coach can help you.
Does posture affect back pain?
As we've discussed previously, posture is one of the reasons why back pain occurs and is a crucial aspect to consider when it comes to preventing and treating back pain.
Bad posture can cause tension in muscles and joints, which in turn can lead to pain and injury.
the correct posture It's about maintaining proper spinal alignment. This means your head, shoulders, pelvis, and feet should be in a straight line, with your shoulders relaxed and your head upright.
In addition, the abdominal muscles must be activated to support the spine in its correct position.
When you are sitting:
Pay special attention to your posture. Sitting with your back straight and your shoulders back will help relieve tension in your lower back.
Additionally, 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 in:
- Choosing a task
- Set a timer for 25 minutes
- Complete the task within this time limit
- Take a short 5-minute break (during this break you can repeat the stretching sequence we told you about earlier)
- Repeat steps 1 through 4 four or five times.
- After that, take a longer break of 20 minutes.
Posture for sitting in front of the computer
Remember that posture not only refers to how we hold ourselves at any given moment, but also how we move throughout the day. Try to be mindful of this at all times.
In short, posture is essential to preventing and treating back pain.
Right now, look and see what posture you have.
From now on, pay attention to your posture both at rest and in motion and adjust your attitude and habits to care for and maintain a happy back.
How can a personal trainer help with back pain?
In addition to the exercises and stretches you have read before, it may also help to work with a personal trainer to relieve back pain.
Un personal trainer is an expert in the field of fitness and can help you develop an exercise program specific to your condition and needs.
⚡️ A personal trainer can help you:
Identify the causes of pain
Not everyone's back pain occurs for the same reasons, and a personal trainer will assess everything from your posture to your range of motion and health status. This will determine which areas of your body are weak and need strengthening. This will then create a personalized exercise plan for you with specific exercises to strengthen your back muscles, improve your posture, and relieve pain.
Supervision and motivation:
A personal trainer can monitor your progress and help you stay motivated. They can adjust your exercise plan based on your needs and evolving goals, and help you achieve your goals as your body adapts and strengthens.
Learn relaxation and breathing techniques:
Sometimes back pain can be related to stress and tension built up in the body. A personal trainer can teach you relaxation and breathing techniques to help you release that tension and reduce pain.
In summary,
Working with a personal trainer can help you build habits that will help relieve back pain.
Conclusions on back pain
In conclusion, Back pain can be a very annoying and life-limiting problem for anyone.
However, there are ways to relieve everyday pain through specific exercises and stretches.
Exercises to strengthen back muscles are especially useful for preventing injuries and relieving lower back or neck pain.
Stretching is also a great way to release tension in your muscles and improve flexibility.
Remember that it is always advisable to see a professional to treat your pain or injury.
Angelique Guerra, a specialist physical therapist, will help you understand your back pain and provide you with practical tools and exercises to ensure that it doesn't hinder your daily routine.
