Four out of five adults have back pain over a year. Pain can appear suddenly or gradually and usually last from a few days to a week.
The main causes are incorrect seat or steering position, sedentary or misdirected physical exercise, obesity, especially upper (abdominal), sudden weight lifting, wear of spinal discs and back muscles ligaments.
"Confused" posture, sedentary and obesity
"The back pain is of three types: of rheumatic, mechanical or degenurative nature. Those of a mechanical or traumatic nature are caused by vicious positions, lifting of motion and without knee bending, sedentary, obesity, inadequate sleeping positions. As for degenerative problems, they develop with age due to joint wear, "explains Orthodox doctor Dia Ahmad. The cervical and lumbar areas are the most affected, because here are the centers of movement. Looking too close to the computer screen causes headaches and pains in the cervical area, and faulty posture and sudden movements affect the colon over its entire length, from the neck, to the chest and back, as well as shoulders, arms and fingers.
First aid in case of back pain
Back pain improves with physiotherapy, massage and anti-inflammatory drugs. Chronic back pain is, however, more "sinful" than acute and does not easily give up analgesics or physiotherapy.
Doctors recommend the following remedies to relieve back pain:
Hot compresses and showers. Apply hot compresses or stick a bottle of warm water on the painful area. "Make a warm shower and keep the hot water jet on the painful area. Do not apply ice and under no circumstances alter hot and cold compresses. There is a risk of heart attack, "the orthopedist warns.
Analgesics and anti-inflammatory. The most potent back pain relief pills are paracetamol or ibuprofen. Take analgesics or anti-inflammatory drugs according to the instructions in the package leaflet and do not exceed the recommended dose. However, pills are not a long-term solution, and if the pain persists for more than two days without dropping in intensity, consult your doctor. "It may be a herniated disc that can not be relieved by pills, solution being the surgery, "explains the specialist.
Relaxation techniques. The tension is not good on the back, so try to relax as much as possible. Whatever works: a long bath, slow music, light massage with anti-inflammatory gels.
Rest in bed versus sport. Although doctors used to recommend long bed-rest periods, studies have shown that, in fact, while the pain is still bearable, the lack of physical activity does more harm than good. Strolling and cycling are not very demanding for the back. Swimming strengthens the back muscles, but some movements are not recommended. When the pains are very high, doctors say that rest is essential.
The recovery period. Back pain naturally disappears within a few days if you follow the rules above. Resume your activity and do not stand in the same position for more than 30 minutes, but especially avoid to pick up heavy objects or make sudden movements. Avoid soft sofas, put yourself in the chair.
Do not stand foot, take frequent breaks
- Keep your back straight in front of your computer and make sure your knees are at the same level as your hips.
- Keep both feet on the floor or raised with a support.
- Avoid kicking your foot.
- The distance between the monitor and the eye should be greater than 30 cm.
- Do not hold the phone between ear and shoulder for a long time, because the cervical area will wear out. Use headphones.
- Take a ten minute break after every hour spent in front of your computer.
- Do not lift a heavy object without bending your knees. Even when you take a subject on the floor, hold your back straight and flex the knees.