14 DAY TRIAL // 80 % of us suffer from back pains during our lives. In 90 % of the cases, the problem is solved in over 6 weeks. That's why it is important to follow some rules in daily life to decrease the number of painful episodes.
The most frequent causes are diseases like arthrosis, muscular contracture, trauma, osteoporosis and inflammatory processes. Bed resting but also local heat, for 20 minutes and several times daily, offer relief, but in cases of inflammatory processes, cold relieves more.
To cope with back pains, these are the most frequent recommendations:
￭ sleep in a steady bed, better in the lateral horizontal position with the legs flexed or supine (mouth up) with a pillow below the knees;
￭ when getting up from bed, place yourself on the side, put out first the legs, maintain the back right and help yourself with your arms for seating;
￭ kneel down to make the bed;
￭ cower for picking up a heavy object;
￭ start dressing up with the lower part, seating or lying on the bed. Avoid the maximum of flexion of the vertebral column;
￭ put on your shoes sitting. Don't use too high heels and it's better if they are made of rubber than a tough material;
￭ pick up objects from a higher point without extending the column. Get on a bench if it's necessary;
￭ sit with the back well leaned on the seat's back, without forcing the neck, and use the armrests;
￭ for reading it is better using a lectern, and if missing, lean the book;
￭ TV or computer screen must be at the same height with the eyes;
￭ it's better pushing than dragging objects. Lead the shopping cart before;
￭ iron with the back leaned, for example, on the wall. Lift, alternatively, each leg over a stool;
￭ sweep and use the vacuum cleaner flexing the legs. Use long handles;
￭ sneeze with the body leaned on the seat's back or against the wall, never with the trunk forward;
￭ when swimming, the butterfly style is not recommended. If there are pains, it is recommended to swim the breaststroke and free style. The best is back swimming. Walking is good, but gulf or footing during the episodes are not recommended;
￭ if you work on foot or still during long periods, flex the hip from time to time, leaning the foot on a step;
￭ don't turn the trunk, but the trunk and the feet at the same time. Use revolving chairs to put the things within reach;
when traveling by car, stop from time to time to stretch and walk a little. Use a back support. Change your sitting position;
use always trundled suitcases. The handle of the suitcase must be long enough for a relaxing position when pulling. Do not bend when pulling;
￭ generally, avoid carrying too heavy objects, physical effort and prolonged stay on foot.