A large part of the global population has suffered, suffers or will suffer from back pain and this, more and younger. A poor work position, an untimely effort or a peak of stress can cause back pain. Some postural advice to say goodbye to the pains.
The health of the back every day goes hand in hand with some rules of hygiene of life to impose on our spine. Knowing the mechanics of the back to know how to take care of her, to monitor her weight, to practice regular physical exercises and to fight against stress by relaxation will help to tame her. Back-to-back with Dr. Jenny Sutcliffe, MD, and Physiotherapist.
Anatomy of the back: 33 vertebrae and 244 muscles
The spine is the central part of the skeleton. It supports the head, anchors the muscles and ribs, allows standing, absorbs shocks and protects the spinal cord that ensures nerve transmission between the brain and the rest of the body.
It consists of 33 vertebrae, stacked one above the other and separated by intervertebral discs, cushioning cartilaginous pads. The column is not straight. It shows bends made to compensate for the stresses created by the standing position that act as springs to withstand gravity and shock waves. 244 muscles, distributed symmetrically on both sides of the column, ensure the stability of the trunk and control the body posture.
Back pain: good postures
Choosing the correct posture right away is the best guarantee of the condition of the back. To hold correctly is to ensure that the pressure exerted on the column is evenly distributed between the joints. The muscles relaxed, it must be slightly curved, neither rectilinear nor too arched.
POSITION #1: GOOD STANDING POSTURE
Standing up, hold your head upright, your neck extended and vertical, your shoulders horizontal and relaxed, your stomach and buttocks tucked back to support the spine, the pelvis slightly tilted backward, your knees quite flexible and the toes well flat. Spread the weight of your body well on your feet.
POSITION #2: THE GOOD SITTING POSTURE
Sitting on a regular chair, stand at the bottom, the weight spread over the buttocks and all thighs, parallel to the ground and forming a right angle with the calves. If necessary, support the right back with a small cushion. The shoulders are low, thrown back and relaxed. Do not lean your head forward. To keep your back straight, tighten your stomach.
POSITION #3: THE GOOD POSTURE IN THE OFFICE
Ideal for frail people in the lumbar and pelvis is the use of a seat inclined at 5 ° downwards so as to shift the weight of the body from the hips to the thighs and knees to the ground. In the office, work preferably on an inclined plane, like a drawing board. Change your position often. Do not pinch the phone between the ear and the shoulder, it tires the muscles of the neck. Compensate for the static position by stretching in the morning and go home while walking.
Back pain: good exercises
It is necessary to start by releasing muscle tension to reduce contractures. Then, move and relax, that is to say, practice an exercise to recover optimal mobility (swimming, walking, cycling). Once mobility is found, it is good to get muscle and try to maintain a good muscle balance.
You have not done any exercises for a long time so before you get back to it, make a check-up with your doctor. And if, if your resume, you feel any pain, report it to him. Do not start on the hats, take your time, listen to your body. Stretch it, move, and most importantly, forget the notion of performance. Just taste the pleasure of finding yourself in top form. Progress in stages, you will save time.
Never do a cold exercise. This is valid for a golf swing, a tennis backhand, a kick in the ball, a ski descent or a game of billiards! It is no coincidence that professional sportsmen train daily and perform relaxation, stretching and warm-ups before any competition. To remember, the exercise of suspension to relieve muscular and articular tensions of momentary way.
POSITION #4: THE CURVED STRETCH FORWARD
Relax your back by tilting your bust forward, “letting go” completely. Standing, tilt your bust forward, releasing completely for 10 seconds, slowly exhaling through your mouth. Stand out by unrolling each vertebra while inhaling through the nose. Practice this position 3 times in a row.
POSITION #5: STRETCHING UPWARDS
Stretch your arms upwards for 10 seconds, exhaling slowly through your mouth. Then let the arms down completely, inhaling through the nose for 8 seconds. Rest your heels on the floor by relaxing.
Or hang from a bar attached to the door jambs to release the intervertebral discs as well as the static and posture muscles.