80 out of every 100 people complain of low back pain at some point in their life, and 70-85% of patients with low back pain heal spontaneously within 6 weeks. Low back pain may occur due to various reasons such as muscle spasm, lumbar shift, calcification, rheumatism, osteoporosis, fractures in the spine and herniated disc. Only 2% of low back pain is hernia, and only 15% of those with real hernia require surgical treatment.
Knowing that you can protect your back best, you can keep yourself away from pain with the right behaviors. For this, the movements that should and should not be done in daily life;
When moving objects from one place to another, make sure that your back is in an upright position, not bent.
Try to stay in an upright position when sitting in a chair or sofa and make it a habit. To sit on a chair or armchair, do not suddenly drop yourself onto your seat as if you were falling. Slowly, in a controlled manner, get into a sitting position.
If you are constantly sitting at the workplace, know that it is inconvenient for your waist. So get up and walk around from time to time. Because the load on your waist while sitting is significantly higher than when you are standing. In fact, studies have shown that those who spend most of their daily work sitting down have a higher risk of catching a herniated disc than those who stand.
With your legs straight, do not stand still for long periods of time.
If you need to carry any weight, carry it after sharing the load symmetrically to your body.
When picking up a light object from the ground, bend your knees and squat.
When buying an item, do not reach towards it, approach it closely and take it like that. When picking up an object from the ground, first bring it closer to your body and then raise it.
Do not pull or push a heavy object from one place to another by yourself.
When you go down the stairs, you pay attention to the steps you step and sometimes you think that you have come to the last step, there is another step and you fall down with your whole body without realizing it. Avoid this very dangerous move.
Do not lean towards the sink while washing your hands and face, ensure that the sinks in your home are slightly higher.
When your children go to school, try to carry less loads in their bags. For this, train them to take with them only the books and course materials that are relevant to the lessons of that day.
When cleaning floors with a vacuum cleaner or mop, do not lean forward and try to keep your back in an upright position.
Do sports regularly while you are healthy. Give importance to swimming, do not neglect to walk.
If you have had low back pain before, stay away from combat sports such as wrestling, boxing, judo, football and weightlifting. Instead, choose sports such as walking and swimming.
If you have had a low back problem once and have recovered, do the exercises that the specialist doctor will give you without interruption.
Gradually increase the number of exercise movements day by day. Do not go to extremes at first.
Avoid sudden and compelling movements while doing sports or exercising.
While lying on your back on your bed or on a rug, bend your knees and gather your legs up. In this position, your back will be more relaxed and your pain will pass more quickly.
If severe discomfort lasting more than 15 minutes occurs after exercise, consult a specialist doctor. If there is discomfort for more than an hour, do not do that movement.
Do not forget to eat feta cheese or a plate of yogurt every day.
Keep your body weight under constant control and do not forget that every extra weight gained is an additional burden for your body and waist, and this negatively affects the biomechanics of your waist.
If you are overweight and you cannot lose it, consult a specialist doctor and dietitian.
Take care of your mental health knowing that sadness and stress affect your back health negatively. In order to solve your problems related to your family, social or business life, if necessary, seek help from the relevant doctors and persons and go for a radical solution.
Do not use a waist corset without consulting a specialist. Do not forget that corsets with steel underwire will weaken the waist and abdominal muscles in the long run.
Do not wear shoes with or without long heels. Let the heels of your shoes be normal.
Sleep in a side or supine position. Have a hard bed. Unstable soft mattresses that shape the body into different shapes are not healthy. Prefer quality orthopedic mattresses with chipboard or wooden mattresses.
When getting out of bed, first turn to your side, then get into a sitting position with your hands on the sides and get up.
If you need to tie your shoes or do something similar, do it by crouching or stepping on a high object.
Your seat should be firm while you are driving, and when you lean back, the seat should support your back and almost grasp it. Support your waist with a thin pillow when you go on a long journey.
If your doctor has given absolute bed rest, rest for 2 or 3 weeks. In this period, if your pain is increasing and your condition is getting worse, inform your doctor.
If your back hurts and especially if the pain has started to hit your leg, consult a specialist doctor immediately. Do not forget that the time you waste with people who are not doctors can sometimes cause serious harm.
