Back pain is often referred to as the "pain of the century". It affects a large majority of people and doctors estimate that more than 80% of the population will suffer from low back pain at some point in their lives.
In the majority of cases, the causes of back pain are due to poor posture or bad gestures on a daily basis. What are the attitudes to avoid if you suffer from low back pain?
1. Sitting with your back curved and bent over
Many people spend a large part of their day in front of a screen. As a result, they suffer from back pain because they sit badly.
If your back hurts and you have to sit in a chair in front of a desk for several hours, it is necessary not to stand with a rounded back or to bend over, but to stand up straight.
Be sure to adjust the height of your chair so that you are well in front of your screen and if necessary, put a small foot stopper to improve your posture.
When sitting in a chair, lean on the armrests or your thighs with both hands and support your back on the backrest.
2. Cross your legs
Whether it's out of modesty or because you find this position more comfortable, crossing your legs is very bad when your back hurts.
Not only does it cut off blood circulation, but more importantly, this position can lead to back pain as it causes the spine to twist, which must compensate for the wrong movement.
The only solution is to straighten your legs, even if you find it more comfortable and elegant than having your legs spread apart.
3. Bending down to catch an object
If you've dropped something, need to tie your shoelaces or pull a baby out of the deckchair, don't bend over and stretch your legs. This is a very bad reflex that can make your pain worse or even pinch a vertebra.
When you have to bend over, make sure you bend both legs as you do so.
If you have to bend your legs a little longer, get on your knees to reduce the bending of your spine.
4. Lifting a load that is too heavy
It's a matter of common sense: if you suffer from low back pain, avoid carrying heavy loads. Do not hesitate to ask for help from a third party and have your groceries delivered.
If you can't get help, pick up the load without bending forward but with your legs bent. Then try to distribute the weight by holding the load against your hips or stomach, but not at arm's length.
Finally, if you have to carry a heavy load, don't forget to breathe...
5. Wearing unsuitable footwear
Pumps are not recommended when we suffer from sciatica for example, because their high heels force us to compensate by digging into the back, which aggravates the pain.
As for ballerinas, their lack of heels is also very bad in case of lumbago, because they do not sufficiently absorb the shock when we walk.
When you have back pain, the ideal is to find the right balance with a 3.5 cm heel for shoes that are called trotters and that the Queen of England, who often finds herself standing during ceremonies, is used to wearing.
6. Stop the sport
Some people stop exercising because they have back pain and fear that the pain will get worse: bad idea!
When you suffer from low back pain, it is on the contrary necessary to have physical activity to strengthen your back and support your spine. As the campaign says, "The right treatment is movement".
The most important thing is not to force yourself and then think about stretching.
7. Dress standing up
Even if you're in a hurry, don't get dressed standing up balanced on one foot. Not only can you increase the pain, but more importantly, you could fall and injure yourself.
Sit down and take your time putting on your socks; your back will thank you!
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