A large part of the workforce today has an activity associated with long periods of sitting. Whether PC specialist, goldsmith or truck driver.
The fact that almost everyone in life is dealing with acute back pain is also due to the special construction of our spine and the upright walk. But that should not serve as an excuse to submit to the “fate” back pain. Especially acute back pain can be well controlled with targeted exercises and gentle exercise.
Do not forget to stretch and warm up:
Before you start with the actual exercises to strengthen the muscles, it is important to stretch the muscles. Warming up promotes blood circulation and can prevent muscle soreness or even muscle strain. Stretching exercises are performed while sitting, standing and lying down. While sitting, pull your head towards the chest and then stretch it again. While standing, pull your legs alternately upwards with your hand, while lying down, pull your knees up to your body. Each of these exercises should be repeated a few times. It is important to hold the tension for a moment, then release it again.
Warmth, massages or physiotherapy:
In the acute case, therefore: First, the person concerned must be pain-free. Warmth, massages or physiotherapy relieve the symptoms. “A good massage therapist can minimize the symptoms.
How useful are medications?
Muscle-relaxing drugs are – in the long run – the worst of all possibilities and only in the initial stages, so in acute symptoms, useful. “Then the patient should move quickly more, so that his muscle mass does not degrade. The orthopedist recommends guided strengthening exercises – for example rehab sports, equipment-supported physiotherapy or fitness exercises.
How to prevent tension:
-Who prevents in time, can avoid tension. “Balance your daily stress with regular and varied sports.
-Also relaxation techniques can help. That is scientifically founded: Yoga, for example, leads to a massive increase in blood flow to the muscles and thus prevents it.
-Who does not like such «organized compensation, maybe regular walks or easy jogging will help.
-An “active break” in the workplace with regular stretching exercises has a preventative effect.
Other useful means are an ergonomic keyboard, the right seat height, a high desk or a chair with a tilting seat.
Regular exercise units instead of crash sports lesson:
Do not write a mail to your colleague, but go to him. Do not become a ‘weekend warrior’ by thinking you have to make up for the week-end exercise in the gym at the weekend.” This only creates new stress that can lead to new tensions, It makes more sense to distribute the exercise in small bites throughout the week.
Exercise is the best medicine – even if it pulls in the back. Even with a herniated disc, the faster you get physically active again, the better. At first, gentle movement alternates with relaxation. Those who spare the back instead of burdening them properly, can even harm them.
In the long term, the musculature atrophies. Just a short walk keeps your back flexible. The rhythmic movements during walking mobilize vertebral joints and trunk muscles. Need more information click here.
