Ways to Get Rid of Low Back Pain

Do not get out of bed suddenly

Those with low back pain can do certain exercises to warm up their back muscles before getting out of bed. When getting out of bed, you should turn sideways and let your legs hang first and then get up. Sudden movements should be avoided. When you go to sleep at night, your muscles cool down. That's why he feels the need to cover himself with something. Therefore, when you get up in the morning, muscle spasm can be experienced with a momentary waking up because the muscles are cold. For this reason, it is necessary to first warm up the muscles with simple movements, then turn sideways and hang the legs first and then get out of bed by lifting the body.

Avoid weight gain and don't smoke

Do not gain excess weight, if any, lose it. Especially the weight taken from the belly area increases the amount of load on the waist. Also, large breasts cause back pain. Reducing very large breasts will relieve back pain. Since smoking clogs the thin veins around the discs in the spine, it makes it difficult for the disc to feed. For this reason, lumbar hernia is more common in smokers, and it increases, if any.

Get up every 20 minutes, take a few steps

While sitting, the pressure between the discs in the spine increases depending on the sitting style. Leaning forward or sitting sideways increases the pressure between the discs. Therefore, it is necessary to get up every 20 minutes and reduce the pressure between the discs. Since there are no veins in the disc, it is fed from the surrounding tissues. When we sit, there is no fluid exchange inside the disc. But when we move, the disc is fed. For this reason, degenerative hernias occur in those who sit for a long time. Support your waist When we sit upright and support the waist, the amount of load on the discs decreases. When we bend to the side or forward, the pressure between the discs increases and causes low back pain. Supporters vary according to the person, they should be in a way to fill the waist pit and elastic ones should be preferred. Do not bend from your waist while taking something from the ground. Leaning forward, the amount of load on the waist increases in relation to weight and height. 60 percent of the body weight is from the waist up and 40 percent is from the waist down. When we bend forward, the load on the waist increases with the increase in bending according to the laws of physics. For example, a 70-pound person is 42 kilos from the waist up and 28 kilos from the waist down. By leaning forward, the amount of load on the waist increases 4-5 times. This puts an excessive load on the waist. Sleep in a comfortable position.

If you're comfortable on your back, sleep on your back, if you're comfortable on your face, sleep on your face. The position you are comfortable in is the best position for you. Those with a large waist pit generally cannot lie on their back, so they lie on their side or face down. When you lie on your back, the waist is bridged until the morning, so the person wakes up with low back pain.

Bend knees when lifting something off the ground

Bend your knees to lift something off the ground. Keep the item you are lifting close to your body. The longer you keep it away, the greater the load on your waist. When you lean forward, your body weight will increase, so the load on your waist will also increase. Therefore, when taking something from the ground, it is necessary to get help from the knees without leaning forward or to the side. Those with low back pain should avoid lifting heavy objects anyway. If they have to, they should keep it close to them. If you will be carrying suitcases, you should prefer the ones with wheels. If you are using a backpack, it should have double straps so that the weight does not get on one side.

Walk on flat road, avoid running

Walking has many benefits such as increasing the condition and losing weight, and it also has benefits on the nutrition of the disc in the spine. When you walk, one foot is always on the ground, so there is an exchange of substances with the surrounding tissues in the disc. It contributes to the nutrition of the disc. Since both legs can be in the air while running, when the feet fall, there is a pressure on the discs. As the vertebrae exert pressure on each other, herniated disc also increases.

Take advantage of the buoyancy of water

When a 100 kg person enters the water, he/she weighs between 3 and 5 kilograms depending on the muscle-fat condition. Therefore, swimming strengthens the muscles and does not put any weight on the waist. Thus, the muscles are strengthened without burdening the waist.

Do posture exercises

The spine is a whole, if there is deformity in any part of it, it will inevitably affect the waist. For example, excessive hunching makes a hole in the waist and causes low back pain. Therefore, it is important to do posture exercises.