The forced sedentary lifestyle, which has become a lifestyle in quarantine and prolonged in this year of smart working, is not good at all.
Feelings of heavy nausea, dizziness, accumulated stress and nervousness are quite frequent symptoms that are caused by
back pain, a rapidly increasing problem
in these months. According to a recent survey published in the International Journal of Environmental Research and Public Health, the point prevalence of back pain cases went from 38.8% in pre-quarantine to 43.8% after the lockdown, with a total increase in cases 11%. Specifically, the most affected people were those aged between 35 and 49, who had a body mass index equal to or greater than 30, who were subjected to high levels of stress and who were subject to prolonged sedentary lifestyle, not practicing physical activity. But the back was not the only part of the body affected: people also increasingly encountered problems in the neck (+ 17.44%), shoulders (+ 25.41%), chest (+74.44) %) and legs (+ 40.40%). And again, the percentage of people who did not practice physical activity even increased by 173.97% from 7.3 to 20%. Women reported more pain during the quarantine period (2.46 out of a maximum of 5 proposed by the questionnaire), while men stopped at 2.39. A thought also shared by a research by the University of Nevada published in Friday Magazine, which cited the thinner physical structure compared to the male one as a trigger for lower back problems among women.
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what, then, are the expert tips to prevent and treat back pain?
Prevention undoubtedly starts at the table with a healthy diet rich in fiber and vegetables.
Avoiding being overweight,
in fact, is the main condition for not contracting much more serious problems with the spine.
It continues with stretching and muscle strengthening exercises to improve back flexibility and it is advisable to use simple but effective home remedies, such as ice or a bottle of hot water.
"Back pain continues to be one of the most frequent conditions of malaise on a global level, accentuated especially in the last year by the health emergency and excessive sedentary lifestyle - explained Dr.
Paolo Tenconi, doctor, professional athletic trainer and Uefa B coach - Staying seated for too long, assuming an incorrect position, and not taking your eyes off the computer by taking breaks are all problems that cause pain in the spine.
For this reason it is advisable to carry out daily stretching exercises and follow a balanced diet, rich in fiber and vegetables.
Although the gyms are still closed, working out at home helps
improve your physical condition and fight back pain.
Plank, push-ups, exercises with weights, are useful for strengthening muscle groups and can be performed in a very simple way by everyone.
In the case of much more serious lumbar problems, on the other hand, a valid help comes from Theal Therapy laser therapy which, thanks to its wavelengths, acts directly on the inflammatory component, guaranteeing recovery in a short time.
Furthermore, treatments can be carried out respecting the distance and in safety even in this moment of health emergency thanks to the automatic ScanX mode, operator-independent ".
But back pain, which 85 percent of Americans have suffered at least once in their lives according to a recent survey by the America Association of Neurological Surgeons published in Insider, is not solely caused by
poor posture
.
According to a research by UCLA Health of Los Angeles published in the same newspaper, in fact, the main causes include herniated disc, which can cause numbness and tingling in the legs, dehydration of the lumbar vertebrae, a result of aging, a wrong lifting or a fall, and the thorny spine, a degenerative pathology that can worsen in case of excessive sedentary lifestyle.
Back problems have an important media echo also on social media: the hashtag
#BackPain
has over 1.4 million citations on Instagram.
But that's not all, because even great celebrities have suffered from low back pain in the past: from Keanu Reeves, who has repeatedly admitted to struggling with low back pain and neck pain, to Usain Bolt, suffering from a spinal problem, from Sarah Michelle Gellar, who grew up with a condition of moderate scoliosis, in Har-reson Ford, operated after a severe herniated disc, up to Jackie Chan, who suffered the displacement of the left shoulder, and Charlize Theron, who admitted having contracted various problems with the vertebrae.
Finally, here is the handbook of the experts to prevent and treat pain related to back pain:
Follow a balanced diet, rich in fiber and vegetables: keeping fit, avoiding an overweight condition, is the main warning to avoid backache.
Do not underestimate stretching: 15 minutes a day of simple muscle stretching exercises are enough to improve the flexibility of the spine and prevent any problems.
· Use ice or hot water: 20/30 minutes a day of warm water on the back are very useful for treating muscle spasms according to research by the American Academy of Family Physicians.
· Assume a correct posture: especially in cases of smart working it is essential to sit in the right way possible and take breaks of 20 minutes, avoiding the “tech neck” effect.
· Stop smoking: smoking hinders the blood circulation of the spinal discs and makes the possibility of contracting back pain more frequent.
· Strengthen the muscles with targeted exercises: plank, push-ups and abdominals are very useful for improving the lumbar muscle compartment and preventing any discomfort.
Attention to weight lifting: even in the case of home workouts, it is essential to pay attention to the correct execution of weight lifting.
Maintain a stress-free routine: starting work or studying at the same time, creating a stress-free daily path, helps to avoid other complications.
Sleep properly: the quality of sleep has a significant influence on the lumbar condition.
Sleeping on your back, preferably with a pillow between your legs, helps fight muscle spasms.
Resort to laser therapy: thanks to the photobiomodulation process of Theal Therapy it is possible to recover quickly from back pain and other posture pathologies
