There is a strong link between stress and back pain . Physiotherapist teaches how to identify and gives tips to relieve

The mind and body are connected and an example of this is stress and lower back pain . Bad posture, direct contact with the computer screen and stress are some factors that contribute to the appearance of these pains. According to Marina Vallad&atilde;o, physical therapist and technical manager at Cl&iacute;nica Marina Vallad&atilde;o, about 80% of the entire world population will suffer from low back pain at some point in their lives.
But, how to identify? How to treat? With that in mind, we took the main doubts with the physical therapist, who gave us precious tips and which exercises can help relieve pain and rescue your mental health .

1- How to identify low back pain?

Low back pain is common and normal. It is an experience similar to being tired or feeling sad. It's not that we like it, but it's something common and happens to almost everyone.
What is not common is not to recover from it. Most low back pain is the result of strains or sprains and has an excellent prognosis. In the first two weeks of an acute episode, most people will report significant improvement; 85% of them will recover within 3 months.

2- How to treat pain?

When low back pain is very intense, you need to look for a professional. In modern musculoskeletal physiotherapy, there are some pillars of rehabilitation that include: Pain education: includes breaking limiting beliefs, myths, paradigms. For this, we present scientific articles to the patient showing the good side. The idea is to break the archaic concept of the biomedical model, which consists of rest, excess imaging tests, drugs and surgeries; Manual therapy: it is healing through the hands; Specific exercises: this is what restores functionality;

3- How to relieve pain quickly?

A brief consultation with a health professional, such as a physical therapist, would be enough to know what is causing the pain to relieve it faster, based on the person's medical history.
There are some exercises that you can do at home to relieve some of the pain. However, to have a faster and more effective result, a physical therapy professional can perform manual therapy and do specific exercises with the person, using specific techniques that the person alone cannot perform.
Also, many people in pain are afraid to exercise and avoid doing it so it doesn't cause them more problems. However, this is not true. We know that regular exercise helps keep the body fit and healthy, and actually reduces pain and discomfort. It relaxes muscle tension, helps mood and strengthens the immune system once started gradually.
When you are in pain, starting exercise can be very difficult. Underutilized muscles will feel more pain than healthy muscles. Therefore, if you experience any pain after exercising, this does not indicate harm or harm to the body.

4- What is the best exercise to relieve low back pain?

Lumbar extension. The person starts in the prone position (belly down), with the palms down, under the shoulders. Lift only the upper half of the body, stretching the arms, while the pelvis and thighs remain relaxed. The position is held for 1 to 2 seconds, and then the person returns to the neutral position. The movement must be repeated up to 10 times. Do 4/4 hours, 10 repetitions.

5- What to do to relax the lumbar at home?

Self-treatment: Practicing physical exercise every day to preserve functionality, such as: Walking, Swimming, Cycling, Dancing and Yoga Relaxation Exercises: Don&#39;t try too hard to relax. Get into a comfortable position, sitting or lying down, somewhere quiet. Take deep, calm and steady breaths, inhale and count for 15 to 20 seconds holding the air calmly and exhale. Focus your attention on something calm and repetitive. “Let go” as you exhale. Imagine and focus on your breathing, not relaxation. The response to this relaxation can often be activated quickly, but for the state of deep relaxation, it can take between 10 to 15 minutes of concentration. Preventative Exercise: To perform this exercise, the person should stand with the feet shoulder-width apart. Hands are placed at the base of the lumbar spine. The person leans back as far as possible, using the hands as a support point. The position is held for 2 seconds and then it returns to the neutral position. The movement must be repeated up to 10 times. Exercise: relaxed/hypercorrected: The patient sits in a completely relaxed posture on a chair and then moves to an upright sitting posture, accentuating lordosis and lifting the chest, until the lumbar spine reaches maximum lordosis. The position is held for 2 seconds and then the patient returns to the initial relaxed position.

6- What is the connection between low back pain and stress?

Stress, moodiness, and worries influence low back pain. The way we feel can influence the amount of pain we feel. Back pain can be triggered by changes in stress, mood, or anxiety levels. Chronic stress increases inflammation in the body, which increases lower back pain.

7- When is physiotherapy for back pain indicated?

Physiotherapy for back pain is always indicated. In physiotherapy we can relieve pain quickly and safely. In addition, even if the person does not have pain, they can also seek physiotherapy as a prevention, especially for people who work seated for a long time. Any static posture is bad for the spine. The main tip is to stay active. Create a routine that includes: Keep moving; Don&#39;t stay in the same position for a long time; Move before getting tense; Do a little more activity each day; Don&#39;t stop doing things all at once, just adapt the way you do them. To be healthy, the lumbar needs to be fully mobile, that is, the person must be able to reach the final free range without pain.

8- Is there prevention?

Yup. The main prevention is lifestyle change. This means maintaining a physical exercise routine, that is, escaping from a sedentary lifestyle; have a healthy eating; having good sleep hygiene, which includes sleeping well and getting quality sleep; in addition, it is also essential to manage stress.

9- Does discomfort usually appear or worsen with the drop in temperature?

Yup. It&#39;s quite common for people to feel more pain or start feeling uncomfortable when temperatures are lower. In the cold, people move less and this leads to stiffness, contributing to thicken the fluids in the joints. As a consequence, prone to pain when they are moved.

10- Does a hot water bottle work miracles?

Some people use the hot or cold water bag method, it is a method that helps to relieve pain and relax the muscles. For the first 48 hours try a cold compress of even something from your freezer wrapped in a towel, leave in the area for 10 to 15 minutes. Other people prefer a warm compress which can be a bucket of hot water, a relaxing soak in the tub or shower. However, this method does not work miracles. What really works to get rid of low back pain is manual therapy combined with specific exercises.

Stress and Low Back Pain: Understand the Relationship and Tips to Relieve it

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