How to avoid injuries and lower back pain?

There are many common mistakes that many people make, in terms of not caring about the correct methods of movement of their bodies  when sleeping, sitting, standing, walking and standing, and the result is a complaint of back pain .

Then the journey of treatment between medicinal drugs and physiotherapy begins , and up to the necessity of having surgery . The best way to prevent back injuries and relieve lower back pain is to know and apply the correct movements.

Back injuries

Back injuries can be prevented by following these guidelines:

  • Taking the right posture while maintaining the natural curvatures of the back.
  • Taking into account the mechanism of the body and methods of doing the work correctly , which helps reduce the burden on the back.
  • Maintaining fitness.
  • Stand or sit up straight.
  • Bend your knees slightly while standing.
  • Bring the ears, shoulders, buttocks and ankles in a straight line while standing.
  • Change the way you stand or walk from time to time.
  • Comfortable , low- heeled shoes .
  • When sitting , the back should be resting on the armrest , the feet flat on the floor, and the knees are at the level of the hips or slightly below.
  • When sleeping , the mattress (mattress) should be firm .
  • Lie down on the side  , putting a pillow between the knees , two in a bending or lying down on the back and knock down the pillow knees.
  • Never sleep on the abdomen , so that the neck is not folded and the back is tired.

Image result for Back Pain

Lower back pain

Numerous studies have confirmed that exercising is the best way to get rid of aches in the lower back, and Dr. Stanley Pegos of the University of Washington, who is a professor of orthopedics and environmental health, said: ( There is strong evidence confirming that frequent exercise and movement have an important effect in relieving pain In the lower back), he added , adding that the means some people resort to, such as wearing belts or wearing shoes, do not seem to give the desired result.

He continued: ( Eight experiments demonstrated that reducing heavy lifting and heavy activity and movement during work can be an effective way to reduce pain in the lower back), and the study published in the journal (Spine) found that only exercises that reduce pain at the bottom Back , indicating that alleviating these aches is linked to a lifestyle, such as standing and sitting in the wrong way , which strains the lateral muscles in the back, and causes pain in it.

Exercise to relieve lower back pain

Here are the top ten exercises you can do at home to relieve lower back pain:

  • Lie on your back above the floor and bend your knees slightly , after putting a slightly high pillow underneath them , then lift the shoulders to the floor. Repeat the exercise until you feel tired, but without feeling pain. (Do the exercises daily or at least 3 times a week ).
  • Lay on your stomach, with the pillow under it and the arms apart , and move your hands forward and backward three or four minutes in each sitting. (Do this exercise 4 times a week ).
  • Kneel on the hands and knees, straighten the left arm with the right leg so that the back is straight, and maintain this position for ten seconds , then repeat the exercise using the right arm with the left leg. (This exercise is performed so that its period gradually increases until it reaches thirty seconds ).
  • Lie on the back and legs folded at a 90-degree angle , lying on the chair seat. Continue this situation as best you can, as it relaxes the back and makes it straight, after repeating it for two months or more.
  • Back your back against the wall, then try to perform the correct squatting position , and pause for 30 seconds. Repeat 10-15 times.
  • Bring your legs while standing and bend your head forward for a lower back rest, and this exercise is useful for those who frequently stand for professional reasons.
  • Lean on the floor with your four limbs, and spread one of your legs as far back as possible , then do the same for the other leg. (This situation is very useful especially if it is carried out daily ).
  • Place a large ball between your back and the wall, go up and down , bending your legs at a 90-degree angle . (This exercise provides a good back massage , and helps those who feel pain at the bottom ).
  • Walking is considered the father of sports , it helps lose body weight and strengthens muscles . (Try to walk half an hour three or four times daily) .
  • If your back is very round, lie on your stomach, lean on your elbows, and hold your head straight . (This exercise is useful for those with upper back pain.)

Vitamin D and chronic lower back pain

In a study published in the Journal of pain treatment blogs in the United States it was found that many patients with chronic low back pain that cannot be explained and their causes are reached by radiation and analysis, may suffer from a lack of vitamin D rates , and that the vast majority of these The group of patients has responded significantly to its pain when its members have been given adequate doses of this vitamin.

Vitamin D is known to be necessary for calcium absorption, and thus for bone health, to avoid osteoporosis and osteoporosis which cause low back pain . In 360 patients included in the study, 95% of them benefited three months after taking vitamin D. The researchers stated that the currently recommended dose, which is 600 IU per day , is not considered sufficient, and that most people, whether children or adults, need at least one thousand units per day of this vitamin , and this need increases to two thousand units per day in patients who Suffering from back pain.

The study also stated that these doses are considered very safe, have no side effects, and that the vitamin does not interfere with any other drugs, and is considered cheap. The study concluded thatVitamin D should not be considered a treatment for all cases of back pain, but for many patients, taking this vitamin may be beneficial, especially since it is cheap and has few side effects.