Get rid of your back pain in a few steps
Are you a desk worker all day long? If your answer is "yes", you probably have low back pain during the day and in the evening. Acıbadem Bakırköy Hospital Physical Therapy and Rehabilitation Specialist; Meltem Akınbingöl told us.
Causes of low back pain include overweight, sitting in front of the computer for long hours, weakness of the waist muscles due to inactivity, incorrect movements, coercive activities, long standing, heavy lifting and pushing the goods.
Causes low back pain?
Low back pain, which is the most common cause of disability among people who are actively involved in the business life, increases even more in the following years. Only 1 percent of acute low back pain is due to hernia. In very obese people, the risk of low back pain is much higher in tall people. In general, correction of posture disorders is of great importance in the treatment of mechanical low back pain. Strengthening the waist, back and abdominal muscles, as well as increasing the lumbar support force, prevents recurrence of low back pain.
How does low back pain go?
If your job requires sitting for a long time, be careful not to sit on the chair or in your chair. Because sitting for long hours causes mechanical pain in our waist. Always take small breaks, move up every 20 minutes.
Pay attention to the way you sit
Be sure to sit upright on the chair by breaking your knees. Gently raise one or two feet with the foot support, and support your waist with a small waist cushion. Having your back in the void may invite pain. Keep away from the soft seats.
In order not to have a hernia ...
Kneel by breaking your knees
Leaning your knees while picking something off the ground is a very serious mistake that threatens your waist health. Even if it is small and light, even if it is a paper, you should break your knees and avoid leaning forward. When you brush your teeth, you may have a hernia at a time. Therefore, instead of leaning towards the sink by bending your knees to keep your waist upright brush your teeth.
Drive close to the steering wheel
While driving, be sure to sit with your knees slightly above the hip circumference and move the seat closer to the steering wheel, even if you are going a short distance.
Don't force your back
If you need to push or pull an object, never pull it towards you, rather than push it. Because it forces the waist structures while doing the pulling movement and damages the health of the waist. ”
Don't lie down
When lying on the bed, first sit on the edge of the bed, turn slightly towards a hip, pull your feet to the edge of the bed and lie down slowly. Be careful not to get up from the back position when getting out of bed. First approach to the side of the bed, turn to the side and first get out of the bed by extending your knees. Avoid lying on your stomach as lying on your stomach will force the lumbar structures.
Use digits
Under no circumstances should you reach out if you need to take an object above. Use support, ask for support if necessary. Avoid lifting loads of unknown weight. You will be standing for a long time (for example, when ironing) place a support under one foot.
Don't stay in the same position for long
It is not even work to become twisted on the table by getting busy. Avoid staying in the same position for a long time, leaning forward while working at a desk. Keep your back against your chair or seat.
Distribute your loads evenly
Carrying shopping bags with one hand is one of the biggest mistakes. For your waist health, be sure to carry the weight equal to both hands and carry it close to the body. Always avoid excess weight. Also, avoid lifting loads that you do not know or cannot estimate. Whether heavy or light, these situations can force the waist.
Physical exercise is a must
My back doesn't hurt. Do exercises to strengthen your waist muscles and include stretching exercises to increase flexibility. Otherwise, the strength of the back muscles and abdominal muscles supporting the spine is reduced. However, waist exercises should not be movements that force your waist.
Exercise movements for waist
Lie on your back with your knees bent. Squeeze your abdominal muscles and press your waist towards the bed. Hold up to 5 of you. Unwind and repeat the movement. Perform a total of 30 repetitions.
Lie on your back with your knees bent and hands next to your torso. Raise the body and touch the knees with your hands until the shoulders rise from the bed. Slowly move to the starting position and finish the movement. (Half shuttle)
Lie on your back. Pull the knees towards your chest. Complete the movement with 15 repetitions.
Raise your leg so that you can lift your knees straight again in the same position. These exercises should be done to stretch the leg back muscles and to protect the mechanics of the waist.
If you do these exercises regularly, you will see that your back pain complaints begin to decrease.
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