Back pain: 5 positions to relieve you

A bad position at work, an inopportune effort, or a peak of stress can cause back pain. Some postural advice to say goodbye to pain.

The health of the back on a daily basis goes hand in hand with a few rules of hygiene of life to be imposed on our spine . Knowing the mechanics of the back to know how to spare it, watch your weight, practice regular physical exercises and fight against stress through relaxation  will help to tame it. Back Tour with Dr Jenny Sutcliffe, MD and Physiotherapist.

Back anatomy: 33 vertebrae and 244 muscles

The vertebral column is the central part of the skeleton. It supports the head, serves as an anchor for muscles and ribs, allows standing, absorbs shocks and protects the spinal cord which ensures nerve transmission between the brain and the rest of the body.

It is made up of 33 vertebrae, stacked one above the other and separated by intervertebral discs, cushioning cartilaginous pads. The column is not straight. It shows curvatures made to compensate for the constraints created by the standing position which play the role of springs making it possible to support gravity and shock waves. 244 muscles, distributed symmetrically on either side of the column, ensure the stability of the trunk and control the posture of the body.

Back pain: good postures

Choosing a correct posture from the outset is the best guarantee of the state of the back . Standing correctly means ensuring that the pressure exerted on the spine is evenly distributed between the joints. The muscles relaxed, it must be slightly curved, neither straight nor too arched.

Position #1: the correct standing posture

Standing, hold your head straight, neck elongated and vertical, shoulders horizontal and relaxed,  stomach and buttocks tucked in so as to support the spine , pelvis slightly tilted back, knees quite flexible and flat toes. Evenly distribute the weight of your body on your feet.

Position #2: the correct sitting posture

Sitting on an ordinary chair, place yourself at the bottom, the weight distributed on the buttocks and the whole of the thighs , parallel to the ground and forming a right angle with the calves . If necessary, support the straight back with a small pillow. The shoulders are low, thrown back and relaxed. Do not tilt your head forward. To keep your back straight, tighten your stomach.

Position #3: the correct posture at the office

The ideal for people with fragile lower back and pelvis is the use of a seat inclined at 5° downwards so as to shift the weight of the body from the hips towards the thighs and that of the knees towards the ground. In the office, preferably work on an inclined plane , like a drawing board. Change position often. Do not jam the phone between the ear and the shoulder, it strains the neck muscles. Compensate for the static position by stretching in the morning and walking home.

Back pain: the right exercises

It is necessary to start by releasing muscle tension in order to reduce contractures . Then, move and stretch, that is to say practice an exercise to recover optimal mobility (swimming, walking , cycling). Once mobility is regained, it is a good idea to build muscle and try to maintain good muscle balance.

It's been a long time since you've exercised, so make sure to check in with your doctor before you do it again. And if while resuming you feel any pain, report it to him. Don't start at full speed, take your time, listen to your body. Stretch it, move, and above all, forget the notion of performance. Simply taste the pleasure of finding yourself in great shape. Progress in stages, you will save time.