- How to avoid back pain
- 1. Exercise regularly
- 2. Wear comfortable clothing
- 3. Sit correctly
- 4. Lifting weights correctly
- 5. Sleep in the correct position
Poor posture can cause back pain, as it contributes to the weakening of the dorsal muscles, which can lead to structural changes that affect the spine, such as herniated discs, scoliosis, hyperkyphosis or spinal rectification, for example.
Long-term poor posture can also lead to impairment of the peripheral nervous system, leading to tingling and numbness in the arms or legs. In addition, it can also make the abdominal muscles weaker, favoring the anteriorization of the abdominal organs and making the belly larger and more flabby.
How to avoid back pain
To achieve good posture it is recommended:
1. Exercise regularly
The best way to correct posture is through the practice of complete physical exercises, such as swimming or water aerobics, for example. These exercises, in addition to working on the respiratory part, promoting better breathing, also strengthen the abdominal and dorsal muscles, favoring good posture.
In addition, the practice of Pilates and Global Postural Reeducation exercises, included in physiotherapy, can also contribute to the improvement of posture.
Watch the following video and see how to do a series of Pilates exercises that improve posture:
2. Wear comfortable clothing
Light clothes of the correct size should be worn, and those that are too tight should be avoided so that the person can maintain good posture without difficulty. In addition, shoes should support your feet well, so very high heels are not recommended. See how to wear high heels without harming your spine.
3. Sit correctly
The way a person sits down at work, during classes or meals, for example, has a major impact on posture and back pain. Therefore, it is important that the person feels correctly, resting his feet on the floor, avoiding crossing his legs and keeping his back well supported in the chair.
In addition, the arms must be well supported on a table, as shown in the image.
4. Lifting weights correctly
When it is necessary to lift a heavy object, care must be taken to bend the knees when lowering and always keep the back straight. In any case, avoid lifting very heavy objects, especially if the person frequently suffers from back pain.
5. Sleep in the correct position
The most suitable position for sleeping is on the side, with 1 pillow on the head and others between the knees, to avoid tilting the pelvis and consequently the rotation of the spine. To sleep on your back, you should choose to use a low pillow to support your head and place a high pillow under your knees to keep your spine well supported on the mattress.
Check out these and other tips in the following video, with our physiotherapist:
