Some postures, exercises and remedies help to release the muscles from the accumulated tension of a whole day of stress and bad postures.
Most back pain is not congenital or due to accidents, falls or sports injuries: they are simply the result of excessive nervous or emotional tension, which can translate into muscle stiffness.
Or they are due to poor posture, inactivity and weakness of the abdominal muscles, as well as carrying too much weight or doing it incorrectly.
The best way to take care of your back is to strengthen your abdominal muscles, get used to adopting the proper posture when standing or sitting, and practice the stretches that are most appropriate in each case.
3 FAST-ACTING ANTI-PAIN POSTURES
When back pain occurs, adopting a certain posture can help us relieve it.
- Posture against pain that radiates to the legs
Back pain can be very strong and radiate to the legs.
In these cases, it helps to adopt a special posture that frees the back of all load, achieves a maximum opening of the neural canal and eliminates pain quickly.
- Lying on your back.
- Tilt so that the most affected side of the back is up.
- Place under the spine, at the height of the lumbar, a cervical roller or a rolled towel.
- Flex the leg below and stretch the upper leg.
- Rotate the torso so that the arm below is on the side of the back and the upper arm in front. The head should rest without tension.
- Stay like this for a minimum of 10 minutes. Abandon the posture if the discomfort increases.
- Picking up: the child’s posture
A stretch that is very easy and manages to relax the entire back is what in yoga is known as the “child’s posture” or Balasana, perhaps because it evokes the fetal position, excellent for the spine.
The posture gives the sensation of closing in on oneself, and gently stretches the spine, hips and ankles.
This posture is adopted in yoga to rest but also serves after a busy day or to relax after exercising, because it eliminates tension in the lower back, hips and neck.
Kneel on the floor, sit on your heels, and lean forward to bring your chest to your knees and your forehead to the floor, with your arms along your body.
You have to breathe deeply, relax your muscles and quiet your thoughts for at least a couple of minutes.
- Picking up and stretching your arms
The same posture can also be done by stretching the arms forward, separated the width of the hips and with the elbows slightly flexed. You pull yourself forward with your fingers and press your buttocks.
Gently pushing with your palms against the floor it is easier to sit on your heels.
After a few minutes of deep breathing, he returns to the basic child’s posture, with his head down and bringing his hands to his feet, palms up.
In yoga, the hands relax next to the feet, palms up, but can be placed over the kidneys. If you have trouble sitting on your heels, place a rolled towel between your thighs and calves. If the forehead does not reach the ground, you can let the head hang.
EMERGENCY REMEDIES FOR BACK PAIN: WHAT CAN BE DONE?
Faced with back pain that recurs or does not disappear in a few days, you have to react quickly. There are five emergency measures that anyone can apply:
- Cold. Placing a towel with ice cubes, therapeutic bags of cold gel or simple compresses soaked in cold water for ten minutes helps a lot when the pain is more intense because it relaxes the muscles, reduces the side effects of inflammation and has an anesthetic action.
- Heat. It seems like a contradiction, but sometimes heat is also beneficial. It is recommended to apply heat when the pain returns with less intensity after having administered cold. You can use the sauna, a hot water bottle, a shower or an infrared lamp. What always helps is to put a hot water bottle on your belly with a damp cloth underneath. In this way the back is relaxed through the reflex zones. However, it is not recommended to apply heat when the pain is very sharp and responds to massive inflammation.
- Normality. In no case should we allow pain to alter our daily lives. It is advisable to continue with the usual activities, otherwise a spiral of pain and discomfort can begin from which it will be increasingly difficult to escape. A recent report by the British association The Work Foundation assured, after consulting with the most prestigious specialists, that continuing to work is better for health than resting against problems such as back pain. In any case, work cannot become a cause of pain (it is in many cases), which may require taking measures to improve ergonomics in the workplace.
- Activity. Back pain does not need rest. It is advisable to exercise to improve circulation and activate the immune system. This way the tissues will receive nutrients and any damage will be repaired. Just walk, run or bike. The only prevention is not to do anything that is beyond the means of our physical condition.
- Relaxing breathing. You have to sit with your back straight or, if you can, lie on your back on a not too soft surface. A hand is placed on the belly and begins to breathe calmly and deeply, breathing in and out consciously. In just two minutes the back relaxes and the sensation of pain is reduced.
The contradiction between activity and relaxation is only apparent: both are necessary. Also, both cold and heat can help depending on the origin of the pain.
EXERCISES THAT HELP AGAINST BACK PAIN
At the same time, daily exercises should be performed at home or the gym following the instructions of the professional.
There are exercises that are generally considered beneficial for the back. However, it is best to carry out an individualized program. It is important that they enhance stability, mobility, balance and strength.
It is not true that back pain requires rest. It is only indicated in a few cases. In the majority, on the contrary, it is convenient to exercise. Nothing better against pain than performing an exercise table for a quarter of an hour each day.
On the website of the American Association of Orthopaedists you will find a selection of exercises in Spanish to treat and prevent back pain. However, the exercises should be indicated by a therapist because they should be adapted to the characteristics of the patient.
In any case, they must meet the following objectives:
- More stability. The exercises should be designed to strengthen the muscles of the back and especially the abdominals. This straightens the spine and achieves a more harmonious overall posture. You also have to increase the tone of the muscles that are inserted into the pelvis and hip. It is very important that the buttocks have a good tone because they reinforce stability and control in the center of the body. Pilates method exercises are ideal to achieve this goal.
- More mobility. Most people suffer stiffness in the dorsal vertebrae, which generates a series of imbalances and pain. Yoga is especially recommended. More balance. Deficiencies cause postural problems that damage the back. The exercises must take care of the quality of the contact of the feet with the ground in a static and moving position.
- More aerobic exercise. Physical activities demanding on the lungs and heart are usually beneficial for the back. Whatever the exercise chosen, you should ensure that the dorsal area (the center of the back) remains upright. You can run, swim in backstroke or use the bicycle or treadmill for 20 to 30 minutes daily.