5 tips to prevent annoying back pain
With simple changes in your posture and some actions that you incorporate into your daily routine it will be possible to prevent back pain.
Did you know that it is one of the main reasons for visits to the doctor?
Read to the end, because in this article we will tell you the most important facts about one of the most frequent health problems in doctors’ surgeries, which affects people of all ages.
Today we tell you:
- What causes back pain?
- What can we do to prevent back pain?
- How to relieve back pain?
What causes back pain?
Back pain, which is most evident in the lower (lumbar) and upper (cervical) area, is one of the most common conditions.
Although it most often affects older people, young people are becoming more vulnerable to back pain and discomfort in the neck area.
Why is this?
Even before the pandemic, back pain was the second most common reason for visits to the doctor. It was second only to common colds.
Now, as we spend more time at home, sedentary lifestyles have increased. The consequence is that we spend a lot of time sitting or lying on the sofa, without being aware of our posture.
This is one of the reasons why both young and old people are experiencing back pain more and more frequently.
Although this is one of the most common causes, it is not the only one. Here are some of the main risk factors for back pain:
Main risk factors for back pain:
- Age: with the passing of the years, wear and tear of the bones and joints is inevitable, causing degeneration of the tissues that form the back.
- Genetics: there are spinal disorders whose cause is to be found in a genetic component.
- Sedentary lifestyle: lack of physical activity increases the risk of back pain or increases its intensity.
- Overweight: excess weight increases stress in the lower back.
- Poor posture: inadequate posture that we adopt repeatedly over a prolonged period of time.
- Muscle or ligament contraction.
- Occupational hazards: jobs that require frequent heavy lifting, standing for hours at a time or sitting without proper back support in a chair that is not ergonomically correct are a risk to the health of your back.
- Emotional origin: back pain can also be caused by emotional burdens of which we are not even aware.
These are the main causes of back pain.
As you can see, you can prevent back pain by paying attention to your posture and your current lifestyle. But, we will talk about this in more detail below.
What can we do to prevent back pain?
Back pain, those aches and pains that generally manifest themselves in the neck (cervical) and lower back (lumbar) areas, become a chronic condition when we don’t pay enough attention to it.
Although it is quite common, it can be avoided with different actions.
Tips to prevent back pain
Find out what the experts recommend:
Find the perfect posture
Postural hygiene is the concept that specialists use to refer to posture care. Posture that we should not only take care of when sitting, but also when standing and walking.
But… What is the perfect posture?
If you are standing, make sure you have:
- Back straight with shoulders down and pointed backwards.
- Chin parallel to the ground.
- Spine straight and hips level.
- Your feet shoulder width apart and distribute your body weight on both legs.
- Keep your hands hanging with palms facing inwards in a relaxed manner.
On the other hand, when you sit for long periods of time:
- Adjust your chair so that you can rest both feet on the floor. They should make an angle of 90 degrees. Therefore, avoid crossing your legs frequently.
- Your chin should be parallel to the floor and the top of your head parallel to the ceiling.
- Make sure that your back is well supported against the back of the seat and that your back is completely straight.
- Relax your shoulders.
We know that at first it is difficult to keep these recommendations in mind, but over time you will naturally adopt a new posture.
Opt for an active lifestyle
As we mentioned earlier, a sedentary lifestyle and excess weight are two of the main causes of back pain.
So, if you want to prevent it, you should start increasing your daily physical activity, either with walks or moderate workouts of 45 minutes or an hour.
Pay attention to your movements
Sudden movements, like other bad habits, can wear down your spine and even lead to tears and other injuries. The most common reasons for this can be summed up as lifting heavy objects incorrectly.
So how should you do it?
Put your feet shoulder-width apart and bend your knees. Tighten your abdominal muscles as you lower down so that your abdomen does the lifting. If the object is too heavy, ask for help.
Channel stress and emotions
To prevent back pain we must let go of those emotional burdens that we often don’t even know we have.
Some people do not give mental health the importance it deserves, which is one of the causes of the appearance of physical conditions, some of them very serious.
Therefore, we recommend that you avoid stress, tell those closest to you about your worries and ask for help when you need emotional or psychological support.
Visit an osteopath or physiotherapist
Almost everyone who suffers from back pain tends to see a specialist when the pain becomes chronic. At this point, the number of solutions and recommendations that experts can offer patients is reduced.
Thus, it is best to visit the osteopath or physiotherapist on a regular basis, in order to check that everything is OK and to detect possible health problems that may arise within an acceptable time frame.
How to relieve back pain?
If you are reading this article, you are probably already suffering from back pain on a regular basis. Therefore, we want to share with you one of the most immediate solutions that you can start trying at home.
Some supplements are recommended to alleviate existing back pain, mainly those that are designed to mitigate the discomfort patients are already experiencing.
What are the best supplements for back pain?
On the market, you will find solutions in different formats, but the most effective are those that exert a direct action and are applied in a localised manner, such as creams and gels.
Organic silica gel acts positively on the joints and helps to improve joint problems.
Our recommendation! Massage the area with Silicium G5 Gel, as it quickly penetrates the skin and generates well-being, reducing discomfort due to injuries, wear and tear and intense sports practice.
In order to increase its effectiveness, it is recommended that it is applied after decontracting the back muscles. This can be achieved through manual therapy with decontracting massages or with the use of tools designed for this purpose.
Without a doubt, the gel is a very effective type of supplement for relieving back pain.
However, there are also other supplements that serve to prevent back pain, those that contain nutrients that help to strengthen, tone and support the nerves, vertebrae, muscles, ligaments, tendons, discs and cartilage.
Here are the nutrients that should be present in these supplements so that you can forget about your back pain.
- Calcium: this is the main mineral that makes up the bones, essential for maintaining and strengthening the spinal column.
- Magnesium: when we have a magnesium deficiency, it is extracted from the bones and weakens them. Magnesium is also essential for strengthening the muscles that support the spine.
- Manganese: manganese helps to create collagen, a connective tissue that directly affects bones, joints, muscles and skin.
- Zinc: involved in bone formation and mineralisation.
- Vitamin B12: involved in the formation of bone cells and red blood cells in the bone marrow. Deficiency may be associated with osteoporosis.
- Vitamin C: is important for the creation of collagen, an essential part of bones, cartilage, tendons and muscles.
In relation to this, another of our recommendations is to take G7 Activ+ capsules, as they are designed to nourish and strengthen bone and joint tissue.
Their composition contains a novel source of organic silicon that acts in synergy with magnesium and vitamin C.
By taking one capsule a day, you help the proper regeneration and strengthening of cartilage, improve the maintenance and normal development of bone and joints, promote collagen production, and maintain joint flexibility.
In any case, regardless of the option you choose to prevent back pain or alleviate it, if it has already appeared, you should consult a specialist in the field. Only professionals in the sector will know how to assess your case and recommend the best treatment.
Now that you know how to prevent back pain, what are you waiting for to try our tips?