Ending back pain

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Extract from the article: Low back pain is an uncomfortable symptom caused by irritation or deterioration of one of the structures in the lower spine. Although these cases should be analyzed by a specialist doctor, there are habits and care that reduce pain.

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Low back pain is an uncomfortable symptom caused by irritation or deterioration of one of the structures in the lower spine. Although these cases should be analyzed by a specialist doctor, there are habits and care that reduce pain.  

The Director of the National Centre for Orthopaedic and Functional Rehabilitation of Togo (CNAO), Innocent Lakna, discusses good practices that can be integrated into the daily routine by prevention to avoid injuries, contractures and associated symptoms.

Correct body posture

It is essential to adopt a good posture, both active and resting, can reduce the recurrence of back pain. When sitting, make sure you keep your back straight, preferably supported. If you are going to perform a high-intensity exercise, such as lifting heavy weights, bend your knees to support your back. As you walk, keep your back straight, shoulders in line and head forward. To wash preferably always sit and also to wear shoes and dress the lower body.

Engage in physical activity

The sedentary lifestyle has much to do with low back pain and joint diseases that damage the lower spine. Although inactivity can reduce pain when it is too severe, regular and appropriate exercise is essential to avoid it. Adopt a physical exercise routine, at least 30 minutes, 3 times per week. Combine cardiovascular activities with muscle building exercises. Perform warm-up and stretching exercises. If you have injuries or feel pain, consult a specialist. This one can advise activities among others swimming or water aerobics.

Breathe
Breathing is one of the simple exercises that helps improve oxygen transport to all cells in the body. This improves physical and mental well-being, especially in the face of stress and anxiety. If you have low back pain due to stress, find a quiet place and breathe deeply for 5 minutes. Inhale and exhale repeatedly.

Control the weight

Overweight and obesity can cause lower back pain, in addition to injuries, disc wear and other chronic conditions that may later manifest with more severe symptoms. Eat less fat, less salt, less sugar. Consult your doctor to determine if overweight is due to anything other than food.

Avoid smoking

In addition to suffering serious sequelae on respiratory health, smoking impairs good circulation and therefore reduces the oxygenation of the lower back muscles. Cigarette toxins damage tissues and, in the long term, cause degeneration of vertebral discs. Seek help or consult a specialist in particular an addict, toxicologist, psychologist to stop as soon as possible. Choose herbal teas and natural remedies to relieve withdrawal syndrome. If not smoking, avoid exposure to cigarette smoke.
Sleep well

Having a good quality of sleep is not only the key to renewing physical and mental energy, but it is also essential to relax the muscles and the lumbar and cervical regions. During the rest period, the stiffness and tension that occur throughout the day are reduced and, in addition, muscle oxygenation increases. Follow sleep schedules and ensure you sleep 7 to 8 hours a day. While sleeping, it is also important to maintain a good posture.

Raise legs

After finishing a tiring day, lying on your back you can raise your legs by placing them on a higher cushion to relax the lower back and, in passing, activate the circulation in the lower part of the body. This simple exercise reduces inflammation and also helps prevent stiffness and muscle contractures. Lie down on a comfortable surface, keeping your back straight and arms to the sides. Raise legs for 3-5 minutes and rest.  Be careful, if the pain persists, consult a doctor.

William O.