Do you also have back pain and can't work? (Low Back Pain) Let's talk about this!

Back pain is a problem that many people have these days, isn't it? Sometimes, a sudden, severe back pain can make it difficult to do daily tasks for days. So, if you are also suffering from this kind of sudden low back pain, this article will help you recover from it quickly.

Remember this important thing first!

The tips we share in this article have helped many people reduce back pain. However,

If you feel your back pain getting worse while doing these things, or if the pain seems to be going down your legs, please stop doing it right away and see a doctor or physical therapist immediately. It is very important, okay?

The main secret to quickly recovering from this sudden back pain `(Acute Low Back Pain)` is to maintain the natural curve of our back, that is, the slight inward curve `(lordosis)` at the waist. We call this the ``normal curve of the spine``. By supporting the curve of the back in this way, you can recover quickly. Usually, after this sudden back pain comes, try to stay in this position for about 10 to 20 days.

How do you sit properly?

Sitting is something you should minimize when you have back pain. But if you have to sit, don't sit for long periods of time. Sit for short periods of time, like 10 to 15 minutes.

Be careful of these things when sitting:

• Back support: When you sit, place a small support in the curve of your back, just above your waist. This can be a rolled towel or a lumbar roll.
• Posture: Your hips and knees should be at the same level, at a 90-degree angle to be precise. If necessary, use a foot rest or a chair to prop your feet up. Do not cross your legs, and keep your feet flat on the floor.

Here's how to find a way to sit properly without back support:

Imagine you don't have a lumbar roll. Then do this:

1. Sit forward in the chair and lean forward completely, as if you are lazy.

2. Now stand up straight and arch your back as high as you can. Hold this position for a few seconds.

3. Then relax the posture a little (about 10 degrees). That's how you should sit properly.

A few more tips:

• Choosing a chair: If possible, sit in a chair with a high back, a bit of support, and armrests. If you sit on a soft surface like a sofa, your back will round and your spine will not get any support.
• Workspace: If you're in the office, make sure your chair and desk are at a comfortable height for you to work. Sit close to your work, and tilt it slightly toward you. Rest your elbows and hands on the arms of your chair or on the desk, and keep your shoulders relaxed.
• Swivel chairs: If you're in a swivel chair with wheels, don't just turn at the waist. Turn your whole body.
• When getting up: When getting up from a sitting position, stand up with your legs straight and come to the front of the chair. Do not bend forward from the waist. As soon as you get up, do about 10 standing backbends. This is good for your back.

How do you take care of your back while driving?

Driving can also put strain on your back, so keep these things in mind:

• Back support: Here too, as mentioned earlier, keep a proper support (lumbar roll) that follows the curve of the spine.
• How to adjust the seat: Your knees should be at or slightly above your hips. Adjust the seat so that it is close to the steering wheel and supports the curve of your back. The seat should be close enough that your knees can bend and your feet can reach the pedals easily.

A posture that is easy on the back while standing

Standing in the same position for a long time is also not good for your back. Try this:

• Posture: Stand with your head up, shoulders back, chest out, and your weight evenly distributed on both feet, with your hips tucked in.
• Don't stand in the same position: Avoid standing in the same position for too long as possible.
• Adjust your work height: If possible, adjust the height of your desk to a comfortable level for you.
• One leg up: While standing, try keeping one leg up on a small stool or box. Switch legs every few minutes.
• While working in the kitchen: While working in the kitchen, open the cupboard under the sink and put one leg inside. Switch legs every 5 to 15 minutes. This will give your back a great relaxation.

When lying on the ground, sitting, kneeling

When doing things like this, you should first think about what position you're going to use. If you need to stay low for a while, kneeling is a good idea. No matter how you do it, keep these things in mind:

• Look at what's on the ground and keep your feet a little apart.
• Tighten your abdominal muscles and use your legs to lower yourself.

If you're lifting weights, do it this way (but avoid lifting weights as much as possible!)

In fact, it's best to avoid lifting as much as possible when you have back pain. But if you absolutely have to lift something, follow these steps.

• Weight limit: Do not lift items that are oddly shaped or weigh more than 13-14 kilos (30 pounds).
• Stand well: Before lifting anything, make sure you are standing properly.
• The right way: When lifting something below your waist level, keep your back straight and bend your knees and hips . Never bend forward at the waist while keeping your knees straight. This is a mistake that many people make!

Here are the correct steps for lifting a weight:

1. Stand close to the object you are going to lift, with your feet slightly apart, and your feet flat on the ground.

2. Tighten your abdominal muscles and lift the weight with your legs .

3. Bend your knees and straighten them. Don't pick up the object as if it were suddenly thrown.

4. Stand completely straight, without twisting. Always keep your legs straight when lifting weights.

5. If you are lifting something from a table, pull it to the edge of the table and bring it close to your body. Bend your knees and get close to the object. Lift the object with your legs and stand up straight.

6. Avoid lifting heavy objects above waist level.

7. Hold things like parcels close to your body, with your arms folded. Keep your abdominal muscles tight and walk slowly with small steps.

8. When placing an object on the ground , do it the same way you lifted it. Keep your feet flat, tighten your abdominal muscles, and bend your hips and knees as you place it on the ground.

When you take something from above

• When picking up something that is high up, use a small stool or chair to raise yourself to that level.
• Get as close as possible to what you want to get.
• Have a good idea of ​​how heavy the object you are going to lift is.
• Lift with both hands.

Things to be careful about when sleeping and lying in bed

Good sleep is very important for back pain.

• Mattress: Choose a firm mattress that doesn't sink, and a box spring. If necessary, place a board under the mattress. If necessary, you can also sleep on the floor.
• Habit: If you're used to sleeping in a soft position, suddenly switching to a firm position may increase the pain. Try to find the position that's most comfortable for you.
• Lumbar support: Wearing a lumbar support while sleeping at night can help. A rolled-up bed sheet or towel wrapped around your waist can also help.
• Sleeping position: Try to sleep in a position that helps keep your spine in the correct position (for example, lying on your back with a lumbar roll, or lying on your side with your knees slightly bent). Never sleep on your side with your knees drawn up to your chest.
• When getting out of bed: When getting up from a lying position in bed, first turn to the side, lift both knees up, and let your legs hang over the side of the bed. Then push yourself up with your hands. Do not bend forward at the waist.

Some other important tips

• Minimize work that involves bending forward from the waist or falling to the ground as much as possible.
• When coughing or sneezing, stand up if possible and lean back slightly to increase the curve of your back.
• Sleep on your side with your knees bent. You can also place a pillow between your knees.
• Avoid sleeping with your stomach as much as possible.
• If you sleep on your back, place pillows under your knees and a small pillow under the curve of your spine.

So, let's remember this? (Take-Home Message)

Acute low back pain can be a bit of a challenge. But don't panic. The most important thing is to maintain the natural curve of your spine (lordosis).

• Reduce sitting as much as possible. If you must sit, make sure you have proper back support and maintain proper posture.
• Avoid lifting weights as much as possible. If you must lift, do so properly, using your legs to lift. Never lift weights with your back bent!
• Choose a position that is comfortable for your back even when sleeping.
• If the pain increases while doing these things, or if it travels down your legs, definitely see a doctor.

If you follow these tips, you will be able to recover from your back pain quickly. Wishing you a speedy recovery!

` Back pain, Back pain, Low Back Pain, Acute Low Back Pain, Correct posture, Weight lifting techniques, Back health