- Learn the art of getting up in the morning
- Do you want to pick up something? Crouch, don't bend down
- What if the pain doesn't go away by itself?
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When you get out of bed in the morning, pick up a heavy bag or wash your head in the sink, you suddenly feel a crunch and you literally bend you in half. The sewing pain does not allow you to straighten up freely. Do you know this?
Learn the art of getting up in the morning
- For the spine, the moment of getting out of bed in the morning is often the most overloading activity of the day! - says Dr. Joanna Stodolna-Tukendorf and explains - This is because the awakening in the sphere of consciousness is not synonymous with the awakening of the body in the physical sense. The locomotor organ, including the muscles that play the role of the main safety barrier for the spine, are able to exercise properly a little later. They require a gradual warming up. Forcing the spine to operate at full speed, the articular structures and intervertebral discs of the spine are extremely overloading. You should never leap to your feet from the supine position - he adds.
So how to get up? The safest thing to do is to turn sideways with your legs bent, push your arms away while lowering your feet to the floor, and sit down. You can safely stand up from this position.
- When pain occurs, see a specialist. Nevertheless, when performing everyday activities, it is worth developing good habits and paying attention to the way in which we get out of bed, sit at the desk, take shopping from the trunk or vacuum and iron. These small activities affect the entire spine every day, often leading to overload - summarizes Dr. Joanna Stodolna-Tukendorf from FootMedica.
Do you want to pick up something? Crouch, don't bend down
- In the last 200 years, civilized societies have changed dramatically. Concrete surfaces, driving a car, a sedentary lifestyle - this is not what humans are biologically adapted to. Hence the emergence of various diseases and ailments. In the case of back pain, the culprit does not have to be a sick spine. First of all, it is our lifestyle and bad movement patterns that burden the spine - says Joanna Stodolna-Tukendorf, MD, PhD, physiotherapist at FootMedica of the He althy Foot Clinic.
The correct pattern of movement is the way of performing a given movement or activity with the greatest precision needed at a given moment,speed and safety with the lowest possible energy expenditure. It frees the locomotor system from unnecessary additional loads and protects against the risk of tissue damage.
Remind yourself of a toddler reaching for items on the floor. She never reaches for them on straight legs. The rule is to crouch. Only then, observing the adults, does it begin to change its natural and normal movement patterns to those that burden the spine. This also applies to other activities of daily living.
What if the pain doesn't go away by itself?
We all know this feeling. When we straighten up after sitting at the desk for a long time and there is a snap in the spine that brings relief.
- In this case, the joint is spontaneously unblocked. This is an optimistic scenario. However, often the joint does not unblock and there is a lot of soreness. The operation of this mechanism can be compared to the operation of a drawer. In a brand new cupboard, the drawers slide along the guides like butter, while in Grandma's old chest of drawers they are often jammed. The same thing happens in the joints of the spine, which should whip like drawers straight off the production line. If this is not the case, it is imperative to consult a specialist, "explains the physical therapist.
Why? Sometimes the pain will go away by itself, but it will take longer. Home methods or independent exercise may not be as effective as the targeted, professional activities of the therapist. The specialist, after an interview and examination of the patient, will select the appropriate therapy. It can be:
- Manual therapy - a safe and effective form of rehabilitation for people with neuromuscular and skeletal dysfunctions, consisting in targeted work with structures in which the therapist diagnosed abnormalities during the examination, e.g. joints, muscles, ligaments.
- Trigger point therapyconsists in pressing the appropriate points on the body by the therapist, reaching the painful areas. needle therapy consists in piercing with appropriate acupuncture or injection needles the points of maximum soreness or trigger points in a painful or overstrained muscle. fascial therapy. The fascia is a membrane made of connective tissue that covers and connects our muscles - it is like the ropes of a mast. For the proper functioning of the fascia, movement between its layers is necessary, the so-called shoe. Thanks to a liquid substance that produces hyaluronic acid and provides muscles with nutrients. Fascia therapy is based on specific, targeted tissue displacement, as if an intense massage that restores proper glide and gives direction to the work.fascia, which continues to progress after therapy. Fascial displacement may be impaired as a result of prolonged, permanent habitual posture, mechanical trauma, surgery and scar formation.
- Kinesiotaping- this is a therapeutic method developed by the Japanese. It consists in covering the skin with elastic tapes, which are carefully and carefully glued by a physiotherapist in a specific direction, with appropriate tension. The tapes lift the subcutaneous tissue in such a way that they allow the free flow of blood and lymph, which reduces pain and accelerates regeneration. Depending on the need and the method of wrapping, they reduce or increase the tension of selected muscles.