Health and MedicineHealthy tipsBack pain: how to avoid it with these tips

Back pain: how to avoid it with these tips

Maintaining good posture is vital to avoid back pain. Learn how to easily prevent contractures and pain with these tips that we propose.

There is nothing more painful, uncomfortable and annoying than back pain. In most cases, the pain is due to poor posture or sudden movements, which cause contractures and inflammation of the different muscles that we find, located in this -sometimes- so forgotten part of our body. This is what happens, for example, with low back pain or torticollis, but they are not the only causes.

In fact, did you know that an inflammation of the pancreas or the dreaded kidney stones can also cause back pain? For this reason, it is essential to analyze if there are other related symptoms or signs, or if we are simply sure that the pain is due to a bad movement, inadequate rest, or overexertion.

When back pain is caused by an inadequate posture, there is no doubt that maintaining a  good posture is vital to avoid them, since in this way we do not suffer annoying pain  and, above all, we do not overload the back more than necessary.

According to head of the Rehabilitation Service, between 80 and 85% of the healthy population will suffer an episode of headache between the ages of 30 and 35. Back.

In the words of this expert, one of the main risk factors for the appearance of back pain, and therefore the dreaded traumatic overload, is due to lifting heavy loads.

But also a bad posture, and maintaining it on a daily basis (for example for work or study reasons), would be another factor to add to long-term risk.

3 useful tips to avoid unnecessary back pain

1. Maintain proper posture at work and at home

In order to avoid the appearance of bothersome back pain, there is only one basic recommendation to maintain a healthy back: take care of it, always maintaining pleasant postures that protect it from discomfort or pain.

For example, if you usually work sitting down (for example in the office or in the office), the most appropriate thing is to always try to sit correctly. How? Using a comfortable office chair, ergonomic if possible, that allows us a correct support of the lumbar part. In this way we will be able to provide stability to the back. An interesting solution if you do not have an ergonomic chair is to place a cushion in this area.

It is also vitally important to choose a chair that has a lever, which allows the height to be adjusted according to our own personal needs.

In addition, if you work in front of the computer, the most appropriate thing is to have the monitor at the same height as your head, and always in front of it, avoiding placing the screen to one side of the table, to avoid contractures and neck overload.

2. If you are going to pick up something heavy, avoid overloads

For example, if we are going to carry something heavy, it is much better to bend the knees and bend over with a straight back than to overload the back, carrying it in any way. The key is to avoid putting inappropriate pressure on the lower back.

To do this, it is best to bend your knees and keep your upper body as vertical as possible. To achieve this you must keep your back as straight as possible. And how to get it? Take note:

  • Spread your legs.
  • Stand as close as possible to the heavy object you are lifting.
  • Bend your knees.
  • As you lift the object, try to tighten your stomach muscles, keeping it as close to your body as possible.
  • Lift the object slowly, using the muscles in your hips and knees. Avoid leaning forward, not twisting your back as you bend over.
  • Then, as you release the object, squat down, using your hip and knee muscles, keeping your back straight (right).

3. Try to rest every so often

Regardless of what you are doing, whether it is working sitting in the office in front of a computer screen, or standing in front of the public, it is essential to rest your back every 40 minutes, trying to stretch.

For example, you can get up and walk around a bit, stretching your arms and back gently.


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