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| Learn how to avoid these pains |
Prevention is better than cure in cases of back pain. Learn how to avoid these pains
Many of us suffer from back pain during work, whether it is in a stressful job or if it is an office job, and the back pain may be mild or severe.
It will certainly hinder your performance anywhere. In this article, we will learn about the causes of back pain and how we can avoid it.
First, the common causes of back pain
- pressure A physical problem may occur when unreasonable force is applied to the back for example while lifting or moving heavy objects.
- Repetition Repositioning your back can lead to muscle fatigue or strain.
- body position Relaxing the body causes the back to build up excessively slouching, and this can lead to muscle weakness and spasms.
- Obviously there are some proven causes and lifestyle factors that can exacerbate back pain, such as excess weight, abnormal sleeping position, smoking, and stress.
How can you get away from back pain? To keep away from back pain, you must do whatever it takes to prevent back pain by doing the following:
1- Remember the proactive tasks of your daily exercise
Maintaining a stable weight strengthens the back muscles and reduces stress on them. For most adults.
the U.S. Branch of Health and Human Services suggests approximately 150 minutes of each seven-day stretch of moderately oxygen-intensive work or perhaps 75 minutes of each seven-day stretch of vigorous fiery work.
ideally moving it on During the times of the week, he suggests performing strength training exercises at least twice each week and strengthening exercises with high impacts, such as swimming or hiking, with exercises that strengthen and stretch the muscles of the back and abdomen.
2-Focus on body position
Keep your body stable while standing, and do not strain your body. To make a great stop on the street.
And while sitting, choose a seat that allows you to rest your feet on the floor while keeping your knees level with your hips.
You can place one foot on a chair and if necessary, you can place both feet on a footstool or other aid.
And if the seat does not maintain the usual shape of the lower back, put a moving towel or a small pillow behind the lower back.
And remove the wallet or cell phone from the back pocket while sitting to prevent further pressure on the back or lower back.
3-Lift objects accurately
When you lift or move something heavy, use the muscles of your thighs and midsection. Lift your knees and stabilize your midsection muscles. Hold the object close to your body while maintaining an even bend in your back.
If the object is too heavy for you to lift safely, ask someone to help.
4 -Be sure to change heavy work assignments
At work, use lifting tools, when available, to help you lift heavy objects, and reduce work that requires carrying heavy objects.
Furthermore, assuming you work on a computer, make sure your monitor, console, mouse, and seat are in the correct position, and assuming you use the phone for a large part of the day, use a headset.
Refraining from twisting, bending, and moving the body forward in vain, minimizing the time you spend moving heavy bags or packages and using a tram or wheeled pack is ideal.
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| Learn how to avoid these pains |
5- Focus on your body position
In the event that you must sit for an extended period of time, change your position occasionally, stand up, or stretch any time you feel tired.
We encourage you to walk around the workplace for a few moments in a consistent manner
6 - Use warm compresses and basic analgesics when necessary
Back pain can make you hopeless at work and still be very still. However, you don't need to be here.
Invest some energy in analyzing your workplace and facing the circumstances that may be straining your back. If you find straightforward ways to relieve back pain, they are positive developments.
In the event that these basic tips don't relieve you're aggravating back, we encourage you to consult a professional who spends a lot of time in muscle health or rheumatology.
Where you may need x-rays or use more medications, over-the-counter painkillers, and muscle relaxants, rest and physical therapy are under the management of a specialist.