See tips to relieve back pain – 05/30/2023 – Health

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Like other health problems, such as lack of sleep and the overweight, the pandemic has exploded the number of people complaining of back pain. The numbers vary and it’s not that easy to calculate for each country or region, but the WHO (World Health Organization) estimates that about 80% of people around the world will experience back pain at some point in their lives.

It is true that there are some pains and complications that are chronic or genetic, while others can be easily treated with a change in posture or physical exercises. Anyway, in 2022, there was an increase of more than 60% of reports of postural complaints according to a study done by a health plan operator.

In general, postural complaints are concentrated in the lumbar region –low back pain– or cervical –cervicalgia–, which also represent the two main sources of tension in the body.

Back pain can represent a true health epidemic, reducing quality of life and contributing to enormous costs with physical therapy and treatments.

In addition, they can be even more acute in some conditions, such as pregnant women, people with joint problems, the elderly or people with rheumatic diseases, such as ankylosing spondylitis, one of the main causes of disability in young people up to 45 years old.

See below some of the main types of back pain It is tips on how to relieve them –of course, when it is not a specific cause that requires targeted medical attention.

Backache

A study recently published in the scientific journal The Lancet Rheumatology pointed out that cases of low back pain (low back pain) could grow by a third by 2050 worldwide. By 2020, 619 million people worldwide had lower back pain; this number has grown in the last three years, and could reach 843 million in 2050.

According to the authors of the study, this number is worrying because low back pain is one of the main causes of years lived with disability (health below what is considered adequate), and can have serious economic impacts, including for Brazil.

To alleviate lower back pain, the first crucial point is the posture. Spending hours sitting in front of the computer in uncomfortable or poorly ergometric positions harms the condition. Performing small stretches, taking breaks and correcting postures are some of the tips to reduce low back pain.

In addition, experts always recommend the importance of practicing physical activity to strengthen the region known as the “core” (or center) of the body, which includes both the lumbar and abdominal regions.

Exercises that strengthen the so-called deep abdominal muscles, such as squats, planks, hip bridge It is abshelp to protect the lower back and spare excess pressure and overload on the spine.

neck pain

Using smartphones to read texts, send messages or simply scroll the screen can produce the so-called “text neck syndrome”, which is an overload on the musculature and vertebral joints, which can lead to pain in the neck and even shoulders. According to a study published in the scientific journal Applied Ergonomics, about 68% of smartphone users suffer from neck pain.

To reduce this type of problem, doctors recommend a proper posture It is avoid having your chin down, causing pressure on the back of the neck, while using smartphones or tablets. In the case of computers, it is important that the screen is at eye level, thus avoiding bad posture while we work.

There are some equipment that can be used to offer a better ergonomic posture in the work environment, such as laptop supports and chairs with a suitable headrest.

Again, do some breaks throughout the day and, mainly, stretching the nape, neck and shoulders region well, can help to relieve tensions. In extreme cases, it is necessary to seek medical help, as pain that persists for more than 30 days in a row may indicate some spinal wear deeper.

back pain

Less associated with the type of remote and sedentary work, pain in the dorsal region of the spine (basically, the center of our spine, between the neck and the lumbar spine) can be caused by inappropriate postures, especially walking bent over, and also by physical exertion intense, such as carrying too much weight or trying to lift an object that is too heavy, putting pressure on your back and knees.

Several causes can be related to back pain, including muscle or skeletal damage. It is always important to seek adequate medical attention to understand the causes of pain in the dorsal region and seek specific treatments.

In the case of pain radiating from the shoulders to the region of trapeze (muscle that extends through the back of the neck, upper and dorsal shoulders and upper back), they can also be a reflection of some unusual intense physical exercise, such as practicing some different activity. It is important in this case to moderation to avoid a more serious injury and professional follow-up with a specialist or physical educator.

Water activities and yoga help relieve tension

Finally, some of the back pain can be relieved by practicing physical activities in the back. waterespecially in a heated pool, and with the stretching It is pilates.

• Practicing stretching exercises, such as pilates and yoga, help maintain good flexibility and muscle tone, thus protecting the spine;

Health and wellness news

• A study conducted in the United States evaluated the relationship between electronic cigarettes and the demand for other substances, such as marijuana and alcohol, by young people. According to the research, there is an increase of almost 40% in the search for marijuana and in the abusive consumption of alcohol in adolescents who use e-cigarettes. When considering the tendency of young people to smoke, e-cigarette use was associated with a 40 times greater risk for marijuana use and about 37 times greater for heavy alcohol consumption on at least ten occasions or more. The survey was conducted by the National Institute of Drug Abuse (NIDA) with 51,872 children and adolescents aged 8 to 17 years between 2017 and 2019, that is, before the pandemic. The authors reinforce that the increased risks for both the recreational use of marijuana and alcohol should be taken into account for the creation of more restrictive policies for the use and control of electronic cigarettes in adolescents.

• Walking for 20 minutes a day, seven days a week can lead to improved heart health, according to a new recommendation from the American Heart Association. According to the resolution, different types of physical activity can protect the heart according to the risk (low, moderate or high) of cardiovascular disease – as some population groups, such as women, black people, diabetics and older people, are at greater risk. for heart disease. The authors propose to evaluate the patients according to the indicator called “the eight essentials of life”, which consists of the analysis of risk factors (high blood pressure, cholesterol, blood sugar and body mass index) and behavioral factors (smoking, physical activity, sleep and diet) to reach the ideal of physical activity capable of reducing cardiac damage. In the calculation, an average of 150 minutes per week, or 20 minutes per day, can be achieved with (moderate) walking every day to maintain heart health.

• Scientists from the Mass Eye and Ear Institute, associated with the Massachusetts General Hospital, United States, managed for the first time to reverse deafness in elderly rats in the laboratory using a gene therapy technique. The technique, described last week in the specialized journal Molecular Therapy, consists of using an adenovirus (common cold virus) as a vector carrying the functional version of the TMPRSS3 gene, associated with hearing loss. As a result, the mice that received the treatment were able to express in the cells of the cochlea (inner part of the ear) the gene linked to auditory function and, thus, recover their hearing. The scientists’ idea now is to evolve to more tests in the laboratory and improve the technique before testing it in humans.