A common myth about back pain is that you need to rest and avoid activity for a long time. In fact, doctors do not recommend bed rest. If you do not have any sign of a serious cause for back pain Such as loss of bowel control, weakness, weight loss or fever. You should stay as active as possible. Here are some tips on how to manage back pain and activity. Stop normal physical activity only the first few days. This helps calm symptoms and reduces inflammation in the area. Apply heat or ice to the painful area.

take care of the back

Use ice during the first 48 to 72 hours, and then use heat. Sleep in a fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure. Do not do activities that involve lifting heavy objects or twisting your back during the first six weeks after you begin to feel pain. Do not exercise on the days immediately after feeling pain, after two or three weeks, start exercising slowly again. A physiotherapist can teach you exercises that are right for you.

Exercises to Avoid Back Pain

With the exercise you can improve, your posture strengthens the back and improves flexibility. A complete exercise program should include aerobic activity, such as walking, swimming or cycling. It should also include stretching and strength training. Follow the instructions of your doctor or physiotherapist. Start with a light cardiovascular workout. Walking, cycling and swimming are excellent examples. These types of aerobic activities can help improve the blood flow to your back and help your healing. They also strengthen the muscles of your stomach and back.

Stretching and strengthening exercises are important in the long term. Keep in mind that doing these exercises too soon after an injury can make your pain worse. Strengthening the abdominal muscles can help relieve pressure on your back. A physiotherapist can help determine when you can start stretching and strengthening exercises. Avoid these exercises while you recover, unless your doctor or physiotherapist says they are ok.

To avoid back pain, the first thing to learn is to lift objects correctly. Follow these tips:

  • If an object is too heavy or difficult, ask for help.
  • Separate the feet to give a broad base of support.
  • Stand as close as possible to the object you are lifting.
  • Bend the knees, not the waist.
  • Tighten the stomach muscles when lifting or lowering the object.
  • Hold the object as close as possible to your body.
  • Lift using the muscles of the legs. When you have the object in your hands, do not lean forward. Try to keep your back straight.

Other measures to prevent back pain include:

Avoid standing for long periods. If you have to report to your work, place a stool under your feet. Do not wear very high heels, especially if you already have pain. Wear shoes with cushioned soles. When sitting, especially if you use a computer, make sure your chair has a straight back with an adjustable seat and backrest, with armrests and that it is rotatable. Use a stool under your feet while sitting so that your knees are higher than your hips.

Place a small pillow or rolled towel behind your lower back while sitting or driving for long periods. If you drive long distance, stop and walk every hour. Do not lift heavy objects right after a long trip. Do exercises to strengthen the abdominal muscles. This will strengthen your the central base that supports your body (back and stomach) to decrease the risk of new injuries.