About 80% of the world’s population suffers from back pain. In Brazil, 40 million people suffer from this type of pain.
Back pain is a problem that affects many people. Just to give you an idea, 80% of adults feel this at some point in their lives. It is, therefore, an important public health problem, which often contributes to the onset of emotional problems, such as depression and anxiety and sleep disorders.
A review of studies by researchers at Florida Atlantic University in the United States concluded that so-called movement-based mind-body exercises, such as tai chi and yoga, are effective in treating back pain. The researchers evaluated the effectiveness of three practices: yoga, tai chi together with mindfulness, and qigong, a Chinese meditation therapy that focuses on body awareness during slow, repetitive body movements. The researchers also concluded that mind-body exercises were not only effective in reducing back pain, but also helped improve functional capacity and worked against depression and anxiety by strengthening the mind. And that’s not to mention that these types of exercises can be used as an effective alternative to pain relief treatment for back pain. However, it is important that you do a medical evaluation before practicing to avoid problems arising. The advice is to start slowly with some form of recovery yoga and then gradually increase the intensity. The same goes for tai chi. Recommendations to keep your back healthy
- Exercise regularly to keep your muscles strong and flexible. Consult a doctor for a list of low-impact, age-appropriate exercises specifically aimed at strengthening the lower back and abdominal muscles.
- Maintain a healthy weight and eat a nutritious diet with sufficient daily intakes of calcium, phosphorus, and vitamin D to promote new bone growth.
- Use ergonomically designed furniture and equipment at home and at work. Make sure work surfaces are at a comfortable height.
- Change sitting positions often and periodically walk around the office or stretch your muscles to relieve tension. A pillow or rolled towel placed behind the lower back can provide some lumbar support. Place your feet on a low stool or a stack of books while sitting for a long time.
- Wear comfortable, low-heeled shoes.
- Sleeping on your side with your knees bent in the fetal position can help open the joints in your spine and relieve pressure by reducing the curvature of your spine. Always sleep on a solid surface. But not too stiff.
- Do not attempt to lift very heavy objects without assistance.
- Stop smoking. Smoking reduces blood flow to the lower spine, which can contribute to spinal disc degeneration. Smoking also increases the risk of osteoporosis and prevents healing. Coughing from heavy smoke can also cause back pain.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
