Rape on your spine is perpetrated by weekend athletes, seasonal gardeners and all of them sporadically, but at once very intensively exercising. And then they groan and complain of back pain. Better exercise less intensively but regularly! Here are some tips for a he althy spine.
You need to be physically active all year round, not just from time to time. Otherwise, you risk an injury, and certainlypaincaused by overloading untrained muscles. Slight changes in your daily behavior will help you avoid it.
» Move: walk, alternate with a gentle jog, take a bike.swimmingis especially beneficial. But remember - do it systematically.
» When picking up a heavy object from the ground, crouch down and keep your torso straight. This way you are putting weight on the legs, not the back, but
» If you have a job that requires long standing, wear flat-heeled shoes with good support for the arch of the foot. Also, try to get a box about 15 cm high, on which you will rest one foot from time to time.
» Make sure that the seat of the chair or armchair provides a comfortable support for buttocks, and the backrest was slightly inclined (by about 10 degrees) and supported the sacrum area well (if necessary, insert a wedge-shaped pillow). Keep your legs flat on the floor and your forearms resting on a desk or table, bent at right angles.
» When getting out of bed, do not make any sudden movements. When you wake up, first stretch yourself like a cat, then slowly sit up. Also get up slowly, supporting yourself with your hands.
» When you put heavy bags in the trunk of the car, slowly lift them with both hands in front of you. If you have to bend down, bend your knees.
» If you are taking the baby in your arms, hold it under your armpits with both hands and carry it in front of the monkey (it should wrap your arms around your neck and wrap your legs around your waist; don't let him lean back.
» Choose your bra skillfully. A well-chosen bra will relievethe spine , and the straps will not cut into the arms. It should be in the right size - a strict circumference is important, because it supports the bust and the cups that fit the entire breasts.
» If you like to wearshoulder bag, move it from one shoulder to another or carry it diagonally (put the handle over your head, rest the bag on your hip). Avoid carrying a handbag - especially a heavy handbag.
» Wear high heels only for special occasions. Every day wear shoes with heels approx. 3-4 cm and a fairly flexible sole.
» When getting into the car, first put one leg in, sit on the armchair and then then put the other leg in. And when you're in the car, your knees should be slightly higher than your thighs. The armchair's backrest must be contoured. When going on a long journey, wear a croissant-shaped pillow around your neck to support your neck.
» Do not hold the handset with your shoulder when you are talking on the phone.
» Check that you have the correct posture. Stand with your back to the wall with your heels touching it. In this position, the calves, buttocks, shoulders and the back of the head should be in contact with the wall. There must be enough space at the level of the loins for the hand to be easily inserted. Then take a step forward and stand at ease - if your attitude changes, make a correction. Try to hold your body as often as possible.
When back pain is caused by overload or minor trauma:
- go to bed, give a warm compress and take a non-steroidal anti-inflammatory agent (e.g. with ibuprofen, acetylsalicylic acid)
- with your fingers, press the places on both sides of the spine above the hipbone line for about a minute, and then massage the hip and knee joints
- you can apply ointment or gel containing arnica or menthol to the sore spot (most of these preparations also contain non-steroidal anti-inflammatory and analgesic drugs)
- lie on the floor and put your legs (bent at right angles) on a chair
Note! If back pain worsens when you cough or lean your torso forward, see your doctor immediately, as it is possible that your intervertebral disc has fallen out.
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