Some ways to reduce muscle tension in the back and reduce the risk of lumbago.

A healthy lifestyle

• Maintain a healthy weight or lose weight if you are overweight. Do our test to find out your body mass index (BMI).
• Do regularexercise and warm up before engaging in physical activity. This is the best way to keep your back strong and supple. Pay particular attention to the muscles of the abdomen and back, which constitute a natural corset of the spine while protecting it from shocks. It is important to learn the exercises under the supervision of a qualified instructor. Poorly executed exercises can trigger or worsen low back pain.
• Reserve moments of relaxation.

Good posture

• Remain aware of your posture at all times. The back is straight, the gaze forward, the shoulders back.
• To lift a heavy object, squat while bending the knees while maintaining the straight back, and stand up by extending the legs while holding the object close to the body. Avoid twisting movements.
• To shovel snow, keep your back as straight as possible. To do this, place the hand as low as possible on the handle, bend the knees to pick up the snow, use the knee as a lever when the load is heavy, and avoid twisting movements of the back when throwing snow.

At work

• If you have to stand for a long time, use a low stool on which you will put your feet in turn, alternating every 5 to 10 minutes.
• If you have to sit for long hours at the desk or driving a vehicle, make stops to stretch and stretch.
• Use straight back chairs that support the lower back well.
• Use a swivel chair to minimize twisting movements.
• Adjust the height of the chair or place the feet on a small stool so that the knees be a little more high than the hips.
• For computer work, adjust screen height so that the eyes are fixed straight ahead and the head relatively straight.

Think about it

• Prioritize Backpacks handbags, and use both shoulders to carry the backpack.
• Push them heavy objects rather than pulling them.
• Avoid wearing shoes with high heels (more than 5 cm). Rather wear well-fitting shoes, which provide good support.

See the Complementary Approaches section.