Everything You Need To Know To Prevent Back Pain

According to health experts, approximately 80% of the population suffers back pain at some point in their lives. However, if this ailment is not treated in time or in the right way, this occasional pain can become chronic.

What can be the origins of back pain?

This pain can appear for different reasons, but in most cases, its origin can be avoidable:

• A bad posture adopted repeatedly or over a certain period of time.
• A muscle or ligament contraction.
• A disorder in the biomechanics of the locomotor system.
• And few more like bad lifestyle, eating habits, etc.,

What is postural hygiene?

Good postural hygiene means taking care of your posture. Most of the time, back pain can be prevented by simply reducing the pressures and load on the spine through various activities, always advised by a medical specialist, designed to compensate for the daily accumulation of tension in the muscles as a result of poor body posture and stress.

Over time, slouching and shrugging your shoulders when you walk or sit can cause your muscles, tendons and ligaments to become unbalanced. When this imbalance occurs as a result of poor posture, you can begin to experience headache, shoulder and back pain. But by acquiring good postural hygiene, you can prevent these aches and pains and even help reverse some of the effects.

What does postural hygiene consist of?

Postural hygiene is the correct way of positioning our body to avoid the onset of back pain. If we do not follow a healthy posture, different areas of the back and body will be affected by this bad practice and will experience pain, tension, the appearance of muscular knots, etc.

Therefore, when we talk about postural hygiene we are talking about the correct posture we have to have when carrying out our daily activities. Proper posture must be present both when we are active and when we are static, as in all circumstances tension can accumulate.

By knowing which is the most suitable postural hygiene we will be able to avoid overloading our back and, therefore, reduce the discomfort or injuries that may occur due to a bad posture of the body.

How do you achieve the ideal posture?

If you're looking to know how to improve your posture? You can achieve that with some exercises and good habits.

When you are standing still, your body may give signals such as pain or pins and needles to let you know that you need to maintain the correct posture. To correct it, we recommend the following:

Stand straight with your shoulders down and back.

Keep your chin parallel to the ground and your ears in line with your shoulders to keep your head level and your spine fully straight.

The hips should be kept level.

Place your feet shoulder-width apart. You should also make sure your weight is distributed between both feet.

Keep your hands hanging naturally at your sides with your palms facing inwards.

Just as when you are standing, your body can also give you signals to be aware of your posture when you are sitting. The difference is that the signals will come from your lower body. It is always a good idea to have an expert analyse your posture at work to maintain optimal postural hygiene.

How to achieve the ideal posture at work?

Make sure your chair is adjusted so that your feet are flat on the floor and your knees are kept at a 90-degree angle. Avoid crossing your legs.

Make sure there is a small gap between the back of your knees and the seat.

Be sure that your chair fully adopts the natural spinal position.

As in a standing position, the top of your head should be parallel to the ceiling and your chin to the floor.

Make sure your shoulders are relaxed and not raised or rounded.