Statistics show that over 80% of women suffer from back pain ! Back pain is more and more often a problem faced by people aged 30-50. Moreover, the percentage of women suffering from back pain is higher than the percentage of men in the same age groups. Women are also much more likely to suffer from chronic back pain .
We all know it: after a long time in a sitting position, our backs start to ache, we have problems getting up and moving again. This is often caused by unilateral or inappropriate load on the back or one of the following reasons here:
- lack of exercise (and, consequently, rarely used, inflexible and atrophic muscles),
- excessive exercise or
- wear of joints (due to age or the lack of various forms of exercise).
In addition, there are various diseases, such as rheumatism, inflammation, arthrosis or osteoporosis.
BACK PAIN EXERCISES
Backache can be triggered by a number of factors. Common causes are muscle tension resulting from inactivity, unilateral or abnormal movements, poor posture, or being overweight. The good news is that you can fight back pain.
The joints, intervertebral discs, ligaments and muscles are responsible for the mobility of the spine.
BASIC MUSCLE GROUPS OF THE BACK
Trapezius muscle – Straightens the back at the level of the thoracic spine;
Dorsal muscle – Allows you to maintain balance and walk straight;
Back extensor muscle – Protects and supports the spine and intervertebral discs.
These muscles support the spine, protect the intervertebral discs and help save the joints.
12 TIPS TO REDUCE YOUR RISK OF BACK PAIN
- Move regularly.
- Strengthen your back and abdominal muscles through appropriate exercise.
- Be active every day. Use every opportunity to walk (e.g. take the stairs instead of the elevator, get off the bus a stop early, go shopping at the market or the neighborhood store instead of going to the supermarket by car).
- Pay attention to the correct posture: back straight, shoulders back, and let down.
- Get rid of excess weight – preferably through regular exercise and balanced nutrition, not draconian diets.
- Pick things up by doing the squat and keeping your back straight.
- Avoid carrying weights on one side of your body, distribute them evenly.
- Drink a lot (water of course :-)!) To keep your cartilage hydrated.
- Eat your back with vitamins and minerals (preferably in a natural form) – the most important thing for bones is calcium.
- Wear spine-friendly, comfortable shoes.
- Rest on a good mattress at night.
- In the prevention of back pain, not only a strong back, but also strong abdominal muscles contribute to the prevention of back pain – they act as a corset that tightens the torso. They ensure an upright posture and relieve the spine. Include exercise in your daily schedule – this will strengthen your muscles and make them more flexible, and the pain will gradually subside.
Take the following tips to heart to avoid neck and shoulder pain as well:
- If you have a sedentary lifestyle, learn about exercises you can do even at a desk (stretching, lifting your legs).
- Consciously keep your body upright, pull your arms back and relieve your back by leaning against the backrest.
- Get up and walk whenever you have the opportunity.
- Avoid alcohol and fatty foods. They lead to excess weight, alcohol harms bone tissue, and fat hinders the absorption of calcium, which is essential for strong bones. The demand for calcium increases especially in women around the age of 50, and its supplementation is extremely important in the prevention of osteoporosis .