Who hasn’t thought they were going to die because of a simple back problem?
Yes, and the worst thing is that, most of the time, it is caused by simple (bad) everyday habits, such as the way you stay on the couch watching TV or reading and checking messages on your cell phone, or even the way you who sits in front of the computer.
Research shows that poor posture when carrying out everyday activities is directly related to pain and discomfort in the back, neck and shoulders.
Therefore, we decided to show here 9 simple tips for relieving back pain, which can make a huge difference at the end of the day. Check out:
Believe me, making good posture a habit is essential for your health, so you need to be careful and try to train your body in positions that generate less tension.
Over time, the damage caused by postural defects can go beyond pain and ailments, such as herniated discs and bone wear, which are very common problems in people who do not take care of their posture.
See: Pregnancy without back pain, find out how!
Check out some simple tips below that can make all the difference to your health and quality of life:
1- Try to stretch daily
The more flexible the muscles are and the less tense they are, they will be able to better align their posture. So stretch whenever possible.
See: Pains we shouldn’t ignore
2- Try to stay at your ideal weight
Excess pounds put pressure on the vertebral discs, which is why it is common for pregnant women to complain of back pain.
3 – Be careful with the position of your head
Try to keep your head always aligned with your shoulders, this tip is important, especially for those who have the habit of using a cell phone, tablet or computer very frequently. Using this equipment often causes the person to project their head forward, which can cause muscle tension and pain.
Always try to look horizontally and not downwards, as is usually the case.
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4 – Correct your shoulders
Projecting the shoulders forward is one of the most common postural defects, but if it recurs, it can end up causing a hunchback in the upper back, and nobody wants that, right?
Therefore, try to keep your shoulders back and a little down, or even keep the trapezius muscle – the posterior region of the trunk and neck – relaxed.
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5 – Pay attention to the way you sit
Anyone who spends most of the day sitting should try to stay as straight as possible, so that the ischia – those two bones we have under the buttocks – touch the seat. Thus, the spine has neutral curvatures and is free from muscle-joint tension.
Try to keep your posture aligned, your arms rested and your knees bent above hip height.
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6 – When standing, do not support all your weight on any part of your body
When standing for a long time, it is difficult to find a position in which you can support your body without overloading any part of it, so the tip is to distribute your body weight evenly across the entire sole of your feet, from heel to toe. , and not just in some region.
Relax your knees and leave them slightly flexed, this way you avoid overloading your lumbar spine.
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7 – Sleep on your side with two extra pillows
Another important tip is to always try to sleep on your side and with a pillow between your knees. This allows your hips to be well positioned and your spine to be aligned.
The ideal is to use two pillows, one between your legs and another that keeps your neck aligned.
See: Sleep well: 10 Tips for a good night’s sleep
8- Practice physical activities
They are important for strengthening the muscles of the abdomen and spine, you just need to be very careful with those impact exercises with weight overload.
Pilates is a good option for those who often suffer from back problems.
More: Learn how to do Pilates at home
9- Drive close to the steering wheel
Well, anyone who drives needs to pay attention to the way they sit, driving close to the steering wheel forces the knees to be elevated and the back fully supported.
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Okay, I hope you follow the tips and can say goodbye to back pain!
