Contents
Working behind a desk, high heels, lack of exercise and overweight all have a negative effect on our spine, causing various pains that interfere with our everyday life. How to take care of the spine so as not to feel pain. Do you need to take care of each section of the spine in the same way? What exercises to do to get rid of pain and be fit as long as possible?
Relax your neck muscles…
Working in a sitting position does not help our spine. The head is bowed for many hours, and the neck is tense and arched with constant phone calls. Your body position is incorrect for several hours a day. The cause of pain in the cervical part of the spine is the constant tension of the neck and neck muscles. It can also be caused by degeneration of this section of the spine.
How to help yourself quickly?
Recurring pain in the cervical spine often also causes numbness in the hands and headache. Warming up and massages will help you, as well as the right pillow. A good and pleasant solution can be a warm compress for the neck and nape. Apply it when you get home from work. In this way, you will relax tense muscles and improve circulation. Warm baths with the addition of mud or lavender can be effective. Massage, both at home and by a masseur, will allow the muscles to feel relaxed and relaxed. However, the simplest solution is to change the position. If you sit for a long time, get up from time to time or simply stretch your back, shake your head.
Keep moving – you will help the spine in the lumbar section.
Do you come home with bags full of groceries every day? Still sitting at your desk? Are you overweight? Each extra kilogram at the level of the waist and hips harms the lumbar spine. Then there is pain below the waist, around the cross or in the waist. It becomes more intense as soon as you bend down or change position abruptly. The solution to this problem can be following a few rules:
First: invest in a good mattress, support for the spine at night is important here. The mattress should be neither too soft nor too hard.
Secondly: good support for your back. A good chair or armchair to work in a sitting position with a properly profiled backrest is a recipe for your problems.
Thirdly: you need to pay attention to your daily activities and how you do them. If you are lifting something heavy, do not bend over to do it, but bend your knees so that your back is straight. Crouch, don’t bend over, don’t pull things, rather push them.
How can I help myself?
Movement, movement and more movement… You need to relax your back muscles. The most effective in this case may be swimming on your back or front crawl. Yoga is also effective, and the most accessible for everyone is a relaxing walk.
Pain in the thoracic spine?
Pain in this part of the spine is the least common among the ailments associated with the spine. They appear when you spend a lot of time in a leaning forward position. It is bad for your spine to spend time with a laptop on your lap. Finger pain only occurs when you are in the wrong position. Discomfort occurs between the shoulder blades, sometimes around the sternum.
How can I help myself?
In the case of analgesic»> pain in the spine in the thoracic region, it is enough to change the uncomfortable position of the body. Stretching will also help. Hang on the bar mounted in the door frame. If you have been sitting for a long time, stretch your back, do a few grinds with your arms, stretch your shoulder. A good massage can also help relieve back pain. An intensive massage performed by a masseur will stimulate deep layers of muscles, making them more flexible. Then there is relaxation and reduction of tension, and thus pain reduction.