How to live with low back pain?

Do you suddenly get up and hold your back with a 'chiris'? Or do you find it difficult to straighten your back and put it aside when you get up in the morning? Back pain is a condition that bothers many people in our country, making it so difficult that they cannot even do their daily activities. So today, let's talk about how to deal with this sudden severe back pain (Acute Low Back Pain), and what we can do to recover from it quickly.

The most important thing to understand first

The main secret to recovering from back pain quickly is to maintain the natural curve (hollow or lordosis) of our spine. By supporting this small curve in the lower part of your spine, you can recover quickly.

But if the pain increases while doing these things, or if you feel the pain going down your legs, stop doing them immediately. If that happens, be sure to see your doctor for advice.

Be careful of these things when sitting.

We spend most of our day sitting, so sitting properly is very important when you have back pain.

• Reduce the amount of time you spend sitting as much as possible. Don't sit for long periods of time. Get up and walk around every 10-15 minutes.
• When sitting, support the curve under your lower back. This can be done by rolling up a towel or placing a small pillow.
• Your hips and knees should be at a 90-degree angle. If necessary, place a foot rest underneath you. Don't cross your legs, keep your feet flat on the floor.
• Avoid sitting in soft, slouchy chairs like sofas. They don't support your spine and tend to hunch over. Use a sturdy chair that keeps your back straight and has armrests .
• If you are in the office, adjust the height of your chair and desk to a comfortable height for you. When working, keep your back straight, rest your elbows on the desk or chair arms, and keep your shoulders relaxed.
• If you're in a pivot chair, don't reach for something by turning your hips. Turn your whole body in that direction.
• When getting up from a sitting position, first stand up by standing up straight, reaching forward from the chair. Avoid bending forward at the waist. Bend backward slightly as you stand up to give your back a slight stretch.

How to sit correctly without back support

Sit in a chair and bend forward completely. Then straighten your back as much as possible, bringing the curve of your back to its maximum. Hold for a few seconds, then relax the position a little (about 10 degrees). That's the best position for your back.

How to protect your back while driving

Even when driving, there is a lot of pressure on the back.

• As mentioned, when sitting, keep a lumbar roll or rolled towel to support the curve under your back.
• Your knees should be at the same level as your hips or slightly above it .
• Sit with the seat close to the steering wheel and in a position that supports the curve of your back. Keep the seat at a distance that allows you to bend your knees and easily reach the pedals.

Think twice before lifting weights.

The main cause of back pain is lifting weights incorrectly, so you need to be very careful about this.

How to relieve your back while sleeping?

If you sleep in the wrong position, your back pain may worsen when you wake up in the morning.

• Use a firm, non-sinking mattress . If necessary, place a board under the mattress. Or you can temporarily sleep on the floor.
• But if you're used to sleeping on a soft mattress, suddenly switching to a firm mattress can be painful. So choose what's most comfortable for you.
• You can also support your spine while sleeping. Sleeping with a rolled towel wrapped around your waist can provide relief.
• Sleep on your side with your knees slightly bent . You can also place a pillow between your knees.
• If you sleep on your back, place pillows under your knees. Also, place a small pillow or rolled towel under the curve of your back.
• Avoid sleeping on your stomach as much as possible.
• When getting out of bed, first turn to the side, bend both knees, and extend both legs out of the bed. Then, using both hands to hold onto the bed, raise your body and sit up. Do not bend forward at the waist.

A few other important tips

• When standing: Don't stand in the same position for too long. If possible, keep one leg on a stool. Switch legs every few minutes. If you're working in the kitchen, open the cupboard under the sink and put one leg inside.
• When coughing or sneezing: If possible, stand up and bend your back slightly. This will increase the curve of your spine and provide protection for your back.
• When picking up something from above: Climb up on a chair or bench and reach for the object you want to pick up. Hold the object with both hands.

Try to incorporate these tips into your daily routine. These habits will not only help you manage your back pain, but they will also help you prevent future back problems.

Back pain, Back pain, Low Back Pain, Correct posture, Weight lifting, Pain management, Back pain