When we spend a lot of time sitting, especially at work, or when we use the computer a lot, as well as bad postural habits, or with a sedentary lifestyle, it is common for back discomfort to occur. One thing to keep in mind is that rest is not recommended, but rather staying active.
Some measures that you can take into account to prevent back pain:
- Avoid standing or sitting for long periods.
- Do not wear high heels. Use cushioned soles when walking.
- When sitting to work, especially if you use a computer, check that your chair has a straight back with an adjustable seat and shoulder pads, armrests and a swivel seat.
- Use a stool under your feet while you are sitting so that your knees are at a level higher than your hips.
- Place a small pillow or rolled towel behind your lower back when sitting or driving for long periods.
- If you are going to drive long distances, stop and walk around a little every hour or so. Move your seat forward as much as possible to avoid hunching over.
- Do not lift heavy objects without a slight bend in your knees.
- Lose weight.
- Do exercises to strengthen your abdominal muscles regularly.
- Do exercises that generate aerobic activity, such as walking, swimming and cycling.
- Do stretches. I recommend the book Stretching by Bob Anderson to my clients, as it is a complete and very good guide to toning, flexibility and relaxation of the body.
Craniosacral Osteopathy can help us heal our backs by unblocking the fascia. The fascia, or soft connective tissue, is attached to the bones that make up the Craniosacral system and extends throughout the body, enveloping and protecting every structure, from the cell to the organ. When the fascia is distorted, it affects the system and, vice versa, the dysfunction of the system has a great impact on the fascia. Sometimes we do not know what the conflict is, but we know where it is located in the body and this is a very important principle for solving it. The method applies various manipulations or techniques, scientifically developed over the years, that use the bones of the skull, neck, vertebrae, base of the spine and soft tissue throughout the body as a way to assess, release and balance the body.
Another method for healing the back is the Rebalancing Massage® method which combines deep tissue massage, muscle stretching, joint release, flexibility exercises, the use of Trager method “kneading” techniques, postural integration and myofascial techniques.
(fonts: la Bioguia i Blog de salud Panizo)