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One of the ways you can prevent these pains or alleviate and reduce these pains is to practice back exercises that help you strengthen your back muscles. Avoid going to a specialist and start training today! In the following, we present the list of the most effective back exercises that represent a combination of muscle strengthening and stretching exercises.

Today, both the younger and older generations have back pain. The causes can be the following:

• Shortened muscles
• Weak muscles in the central part of the body
• Stiff back due to sedentary work
• The sciatic nerve
• Back pain due to wearing heavy things, bags, bags, on one shoulder
• Osteoporosis
• Obesity
• Weight gain during pregnancy

CONTENT:

1. Bird dog pose
2. Basin exercises
3. Bringing the knee to the chest
4. Plank
5. Lateral plank
6. Bending in the back
7. Swimmer
8. Reverse Plank
9. Sphinx
10. Rotating the lower body

Bird dog pose

• Sit on your knees, place your palms on the floor
• Stretch your right arm forward and at the same time stretch your left leg
• Keep your back straight and your hips parallel to the ground
• Stay in this position for 30 seconds and then return to the starting position
• Repeat the exercise, but this time with your left arm and right leg outstretched

An alternative to this exercise is to raise your right arm and leg at the same time.

Basin exercises

• Sit on the floor in a supine position with your hands outstretched next to your body
• Bend your knees and keep your feet on the floor
• Tighten your buttocks and abdominal muscles and lift your pelvis approx. 15 cm above the ground
• Your body will form a straight line from your shoulders to your knees
• Wait for a few seconds, then slowly let the pelvis down on the mattress

Repeat 30 times.

Bringing the knee to the chest

• Sit on the floor in a supine position with your hands outstretched next to your body and bend your knees
• Raise your right leg and grasp the pulp of your foot with both hands
• Pull your knee toward your chest and your right foot toward your torso
• Tighten your buttocks and lift your pelvis up
• Stay in this position for a few seconds and return to the starting position

Repeat the exercise 20 times with each leg.

Plank

• Sit in the plank position
• Transfer the weight of the body to the tips of the legs and forearms / Keep your elbows under your shoulders and keep your head straight in the extension of the spine
• The body should be in a perfectly straight line from the shoulders to the heels
• Tighten your torso muscles and maintain this tension
• Hold this position for about 30 seconds, but at the same time focus on the correct technique.

Lateral plank

• Place your left hand with your left foot on the floor
• Stretch your legs, bring your feet together so that your body is in a perfectly straight line
• Tighten your torso muscles and try to stand up
• During this time, transfer the weight of the body to the left palm and the sole of the left foot
• Keep your right arm outstretched and your head facing up. Your body will look like the letter T

Hold this position for 30 seconds and change position.

Bending in the back

• Stand up and move the legs at the shoulders level
• Place your palms at your hips or at the nape of your neck
• Lift your left leg and take a step back
• Bend your knees 90 degrees and simulate the movement as you would like to kneel, but keep your left knee above the mattress. The right knee is positioned above the ankle.

During this exercise you should work your torso muscles, gluteal muscles, but also your legs. Change your legs. Repeat the exercise 20 times.

Swimmer

• Lie on your stomach
• Keep your arms and legs close to your body
• Raise your legs and arms simultaneously so that your body looks like a bow, then start simulating swimming and alternately raise your right hand with your left foot and your left hand with your right foot.

Repeat the exercise for 30 seconds.

Reverse Plank 

• Sit on a mattress yoga mat
• Place your palms on your back and your feet on the mattress
• Lean on your hands, tense your muscles and lift your body. Your body will be in a straight line from head to toe

Stay in this position for 30 seconds.

Sphinx

• Sit on your stomach with your legs outstretched next to your body
• Keep your elbows bent in front of your body
• Keep your head up and your neck straight
• Tighten your back muscles and lift your upper body on your elbows

Stay in this position for 5-10 seconds, then slowly return to the starting position. Do 8-10 repetitions.

Rotating the lower body

• Lie on your back and put a folded towel under your head
• Stretch your hands to the side and with your knees bent over the mattress
• Keep your knees close and start moving your feet to the right

Be careful that your back and arms are always glued to the mattress. Do 8-10 repetitions on each side.

Child Scoliosis is a three-dimensional deficiency that curves the spine, especially in the lumbar region, in the frontal plane, the column taking either the shape of the letter “C” or the shape of the letter “S”. Cases of scoliosis have increased in recent years, being an increasingly common condition among children.

In most cases, scoliosis does not limit movement and does not cause consistent back pain until it becomes severe, when it can lead to difficulty breathing, weakness, numbness or pain in the lower extremities.

There are two main types of scoliosis in children:

• structural, also involves a change in the structure of the elements of the spine – axis rotation of the thoracic vertebrae;
• functional, it is determined by the inadequate posture, by a sudden / exaggerated increase in height, but it can also appear as a result of a pain (muscle spasm), inflammatory process, limb inequality, etc. It does not involve changes in the structure of the spine.

Did you notice a strange posture in the little one? Do you think your shoulders are uneven? Does it have curves of the body to the left or to the right? Here are the possible causes and effects of scoliosis in children. Still in the fast-growing phase, preschoolers and first graders are prone to changing the shape of the spine with long-term repercussions.

Excluding rare diseases that occur at birth, such as congenital or neuromuscular scoliosis, idiopathic scoliosis is common in the population. Deviation of the spine, either in the thoracic or lumbar, occurs at an early age, from the first years of life until adolescence. They can occur, much less often, in the case of people over 16-20 years old.

Therefore, although the triggers of scoliosis are not fully recognized and scientifically proven, we can assume that certain conditions in the lifestyle of children close to school age are the key by which we can understand, recognize and remedy this condition.

CONTENT:

1. Causes of Child Scoliosis
2. Symptoms of Child Scoliosis

Causes of Child Scoliosis

Until we reach the serious cases, which require surgery or wearing a corrective corset, we need to understand that the dangerous deformation of the verticality of the spine starts, in fact, from a deficient posture. And what are the positions and circumstances that do not benefit the children’s column?

Well, those in which we can see, from the outside, that they involve an unnatural curvature and that extend unhealthily, for tens of minutes in a row.

A. Using the phone or tablet
If there is an abuse of access to technology, it means that the little one is static for a long time and prone to scoliosis. When we look at a screen, we usually do it with our heads down and our backs hunched over, and for children, this position is more dangerous than for adults, because the former are still growing.

B. Any sedentary lifestyle
When children do not spend time daily using their muscles and bones in motion, or playing a sport several times a week, the spine is not properly supported.

C. The student’s position in the bench
The school schedule involves many hours spent sitting, and if the child does not keep both feet on the floor and his back supported by the backrest or on both elbows, on the desk, it is possible that in time there will be a deviation of the column to the left or to the right. depending on the incorrect position he adopts for several consecutive hours. Observe how your child sits and teach him to correct his own posture.

Symptoms of Child Scoliosis

Some common aspects visible to the naked eye that may indicate the presence of scoliosis are:

• difference between shoulder height;
• the head is not centered with the rest of the body;
•  difference in hip height or position (uneven hips);
•  the spine has a twisted position;
• difference in the height or position of the shoulder blades (a shoulder blade is more prominent);
•  the ribs are more prominent on one side of the body;
•  when the child is standing, there is a difference between the way his arms hang next to his body (arms have different lengths);
•  when leaning forward, the sides of the back appear different in height;
•  there are problems with breathing due to the small area of ​​the chest for the lungs to swell;
•  back pain when scoliosis is in an aggravated form;
•  last but not least, fatigue that occurs after long periods in a sitting or standing position, can be a symptom – the muscles in the back must work more intensely to maintain the balance of the body;

Scoliosis can be combated with the help of physical therapy, through exercises of balancing, toning and postural correction, to restore the correct position of the spine.

Can a mattress cause back pain? Yes! Sleeping on an inappropriate one can cause back pain. Lack of support from a mattress causes a wrong posture during sleep. Hence the discomfort felt from the first hour of the morning.

The spine needs to have a natural position. Therefore, if you constantly wake up with back pain or tense muscles, it is most likely due to the fact that the current mattress does not support your spine properly. When do you know you have to buy a new bed mattress?

3 reasons to change it:

• You wake up with back pain
• You will not find your position comfortable no matter how much you turn
• You feel tired after a night of continuous sleep

CONTENT:

1. What type of mattress is best for back pain, hard or soft?
2. What type of mattress should I choose if I have back pain?
3. Is an orthopedic mattress good for back pain?

What type of mattress is best for back pain, hard or soft

Many people think that a firm mattress is the best when you face back pain, but it is not entirely true. A firm one does not allow a natural curvature of the spine during sleep.

Pay attention to mattresses with medium firmness, therefore you will have a sleeping surface that is neither too hard nor too soft to properly support your body weight.

On the other hand, an excessively soft one will not support your body properly, allowing it to sink too much. Thus, the back pain will worsen.

What type of mattress should I choose if I have back pain?

The material of which the mattress is made also plays an important role in relieving pain. The most popular mattresses for back pain are those made of memory foam (Memory Foam) and latex. We will further present the characteristics of these two types of mattresses.

A. Memory Foam 

Memory Foam mattresses are considered to be very good for back pain because they outline the curves of the body and at the same time support the back, keeping the spine in a natural position.

Thus, those are shaped and adapted to the shapes, allowing more generous parts, such as the hips and shoulders, to sink, while narrower areas of the body, such as the waist and legs, rise above the mattress.

Sleeping that keeps the spine straight in a natural position relieves the pressures frequently associated with many back pain. A mattress that does not adapt to the shape of the body or with weak support, forces the body to rest at an unnatural angle and prevents complete relaxation of tense muscles.

Attention:

• the memory foam mattress is shaped by the body shape;
• it also provides good support for the entire spine;
• memory foam mattress prevents back, shoulder and hip pain.

B. Latex 

Latex is also an excellent material for relieving back pain, because it cushions the weight of the body and is shaped after it. It should be noted that it does not offer the same feeling of immersion as the memory foam mattress, so it is firmer.

The latex mattress is very good for back pain, due to the fact that it easily adapts to the shape of the body, providing adequate support for the spine. In addition, latex mattresses are highly appreciated by customers, due to the comfort offered.

Attention:

• it is elastic, soft, with a greater firmness than the Memory Foam mattress;
• it is shaped by the shape of the body and at the same time provides optimal support;
• ideally combines comfort (elasticity) with firmness.

Is an orthopedic one good for back pain?

Yes, if you suffer from spinal problems, joints or back pain, an orthopedic mattress may be the solution. What you need to know is that you will need to be careful before making a purchase, because the term orthopedic can be used for marketing purposes to increase sales. There is no certification that a mattress is orthopedic or not.

So pay attention to the material used, the density of the mattress. The higher the density (refers to how much foam there is air), the more it is suitable for back pain, being firmer – 23 – 28 kg / m³. Soft mattresses, which have a density of 50 kg / m³ are recommended for people who have no back problems at all.

Low back pain can be chronic or acute. Regardless of the type, but also the cause of the pain, massage is an effective remedy in relieving back pain. Here are the types of massage to try to quickly relieve low back pain!

Massage has been used for thousands of years for therapeutic purposes. Its purpose is not only to relieve back pain, but also to provide a state of well-being and relax the body in tense moments.

CONTENT:

1. The benefits of massage for back health
2. Swedish massage
3. Needle-free acupuncture
4. Deep pressure, for rigid muscles
5. Ice massage to reduce inflammation

The benefits of massage for back health

Massage therapy is increasingly accepted in the medical community as a real treatment for many types of back pain and / or as an adjunct to other medical treatments. Research shows that different types of massage therapy has many health benefits in back pain, including:

• Increased blood flow and circulation, which leads to better nutrition of muscles and tissues. It helps to recover muscle pain from physical activity or soft tissue injuries (such as muscle strain).
• Decreased muscle tension. This muscle relaxation can improve flexibility, reduce pain caused by contracted muscles and even improve sleep.
• Elevated endorphin levels in the brain. This mood enhancer can lower depression and anxiety, which can help reduce pain and speed recovery – especially important for those with chronic back or neck pain.

Swedish massage

The best known and most practiced type of massage is the Swedish one. It includes various techniques for manipulating the skin, but without reaching the deep muscle tissues.

Therefore, the effect is more relaxing than therapeutic, the maneuvers being very pleasant. However, with the sensation of relaxation and muscle relaxation, the specific movements of Swedish massage (vibration, friction, rolling the skin, etc.) stimulate blood circulation.

Thus, any circulation problems in the extremities are alleviated and, in addition, headaches caused by poor brain irrigation are eliminated.

Needle-free acupuncture

Shiatsu massage is performed by applying pressure to certain key points on the body. The goal is to rebalance the vital energy of Qi in the body, and the therapeutic effects are extremely varied.

Thus, with the help of this technique, the tense muscles are relaxed, the elimination of toxins from the body is stimulated and, in addition, the mood is improved. Several studies have shown that shiatsu massage causes the release of high levels of endorphins, hormones called “natural analgesics” by specialists.

Therefore, this type of massage reduces the intensity of pain of any kind. you do not have to undress, the techniques involve pressure made with your fingers, the palm of your hand or your elbows.

Deep pressure, for rigid muscles

A type of massage similar in terms of techniques to the Swedish one is deep massage (deep tissue, in English). It is performed more slowly, but with more pressing and deeper movements, for the manipulation of deep muscle tissues.

It is less pleasant for people who prefer a relaxing massage, but is extremely effective in removing back pain caused by so-called muscle “knots.” This type of massage is used especially for people who do physical work and overloads the muscles, in the case of athletes, but also those with spinal deformities caused by vicious posture.

Exaggerated curves of the spine cause contractions of the muscles that support it, and deep massage relaxes the muscles. Specialists even say that these massage techniques have an important role and in posture correction.

Ice massage to reduce inflammation

If you make a wrong move, lift a heavy object, or simply sleep in an uncomfortable position, the affected muscles become inflamed and cause pain. In this situation, one of the most effective solutions is ice massage. Put a few ice cubes in a towel and apply or walk on the painful area.

The drop in temperature induced by the ice slows down the inflammatory process and alleviates the pain, by contracting the blood vessels that irrigate the place. But be careful! Do not resort to this type of massage if you suffer from rheumatism, because it can have the opposite effect, exacerbating joint pain.

Back pain is one of the most common ailments of the 21st century. Everyone faces such pain at some point, even if it is caused by an accident or one due to improper body position.

Most of us have jobs that limit our freedom of movement and that involve intellectual work, which takes place in the office, on a chair. That is why it is a common problem, especially in companies and corporations.

The pain occurs in several areas of the spine and can be treated by adopting a correct position or by medication and rest. Although most pain does not hide serious health problems, there is a certain pain that we should never ignore.

How many times have you felt pain in your lower back? This discomfort can occur due to the effort you have made or the incorrect position of the body. In this case, ointments or pills usually get rid of you in a few days of discomfort.

In other cases, however, this pain can be caused by a very serious condition.

CONTENT:

1. Classification of pain according to intensity
2. Causes
3. How to prevent it

Classification of pain according to intensity

a. acute pain: is the type of pain that lasts a short time, but is intense;
b. chronic pain: it is a pain that lasts longer and has an intensity that increases and decreases;
c. coccygodynia: if you feel pain in the end of the spine (coccyx area), you most likely suffer from this disease;
d. sciatica: this condition causes the pain to go down on the leg.

Causes 

• muscle stretching: intense exercise can cause such muscle spasms that can be felt in the form of back pain. They don’t have to worry you, because they can pass in a few days or weeks;
• affected intervertebral discs: when the discs change position, you may experience intense pain. Repeated physical exertion leads to the movement of these discs, and the pain can be unbearable;
• lumbar stenosis: this effect is mainly found in the elderly. As you get older, the lumbar canal narrows, causing pain;
• lumbar arthritis: arthritis mainly affects the joints (knees and fingers). When it occurs in the lumbar region, the pain can exist mainly when you move;
• osteoporosis: this condition causes many orthopedic problems and discomfort. The pain in this case is mainly due to vertebral fractures. Osteoporosis weakens the bones and thus fractures are inevitable.
• Pancreatic cancer: This disease usually progresses without symptoms until it reaches advanced stages. When signs of concern appear, the cancer is already spreading to neighboring areas. At this stage, weight loss, yellow skin, dark urine, light stools, nausea, vomiting and enlarged lymph nodes appear. When the tumor appears in the tail of the pancreas, abdominal and back pain are the only symptoms.
• cervical cancer: in the early stages, cervical cancer is manifested by bleeding between periods or the appearance of colored and foul-smelling discharge. When the cancer spreads to neighboring areas, bone pain, fatigue, leg pain, or weight loss occur.
• Ovarian cancer: in this case, the pain is accompanied by irregular menstruation, abdominal pain, constipation or pain during intercourse.

How to prevent it

Preventing this pain involves, first and foremost, a change in your daily routine. Therefore, this is not a condition that you should overlook. It can hide diseases that, if left untreated in time, can mark you for life.

Low back pain is one of the most common pains among adults. Most often, it is caused by muscle strains or spinal disorders.

Sometimes, however, the causes of it are very surprising. For example, irritable bowel syndrome can be the cause of these pains.

CONTENT:

1. What is irritable bowel syndrome
2. Treatment
3. When we need to worry about it

What is irritable bowel syndrome

Irritable bowel syndrome is characterized by an accumulation of gastrointestinal symptoms such as diarrhea, bloating, abdominal cramps or constipation, which occur after alteration of the intestinal microbiota.

This syndrome can cause, among other things, back pain, especially at night. This pain starts due to constipation, bloating or flatulence and affects the back area.

If you do not suffer from back pain, but have problems with irritable bowel syndrome and sudden back pain occurs in the lumbar area, it is possible that this syndrome is responsible for the pain felt.

Go to the doctor to find out the cause of your back pain and don’t forget to mention the irritable bowel syndrome you suffer from.

Treating the irritable bowel may be the only way to relieve the pain caused by gastrointestinal problems. Unfortunately, this syndrome does not have a treatment that allows it to heal. However, there is a treatment to improve the manifestations of these intestinal diseases.

Treatment

The gastroenterologist can offer you the treatment and recommendations needed to relieve the symptoms of irritable bowel syndrome.

Drug treatment relieves constipation and fights bloating, which could lead to relief of back pain. And probiotics, either from food (found in yogurt, kefir, pickles) or in the form of powder or tablets, can relieve the symptoms of irritable bowel syndrome.

Alternative therapies can also be used to combat irritable bowel syndrome:

• Relaxation Techniques – Abdominal breathing and breathing exercises can be used to relieve symptoms.
• Cognitive Behavioral Therapy – A psychologist can help the patient change the behaviors that trigger unpleasant symptoms. This therapy can also help the patient eliminate stress.
• Acupuncture – this can be used to completely relax the body and to combat the symptoms of this syndrome.
• Meditation, yoga, therapeutic massage – and these therapies can be used to relieve irritable bowel syndrome.

Back pain caused by irritable bowel syndrome occurs especially in the evening, affecting the quality of sleep. Here are some tips that will improve your sleep quality, while also relieving back pain:

• Establish a sleep schedule to follow. Try to fall asleep and wake up at the same time every day – this way you will train your brain so that sleep settles quickly.
• Relax before entering the bedroom. Do not go to bed as soon as you come home from work or after doing sports. A few stretching and breathing exercises will help you relax before going to bed.
• Do not eat hard-to-digest foods, but neither coffee or alcoholic beverages for at least 4 hours before bedtime.
• Practice sports activities daily, so that the intestinal transit is stimulated.

When we need to worry about it

Back pain is an important cause of presenting to the patient at a doctor’s office. It affects people of all ages and more than half of the population has at least one episode of it in their lifetime. It affects men and women equally.

Depending on the duration of symptoms, it is divided into acute low back pain and chronic one. Acute pain means that pain that lasts for a period of four weeks, while chronic pain is that which lasts, at different degrees of intensity, a period of more than three months.

From a young age we must pay attention to the condition of the spine in order to maintain our health throughout life. A careless body posture, a position that is too bent, too loose or twisted, unnatural, forces the muscles and ligaments to keep the body in balance.

This can lead to fatigue, back, muscle, hand or foot pain, headache, dizziness, sleep disturbance, anxiety, decreased memory and concentration, irritability, peripheral circulation disorder, spinal deformity.

Most people do not even realize how much their general health depends on the normal function of the spine. In addition to protecting the spinal cord, the spine plays two other major roles in balance and body mobility, which gives it a special importance in the functioning of the musculoskeletal system:

• Static function, supporting the body and upper segments.
• Dynamic function, ensuring the mobility of the trunk, head and neck.

CONTENT:

1. Spinal deviations
2. Checking and maintaining the correct position
3. The test of the wall
4. Checking and maintaining the correct sitting position

Spinal deviations

The attitude of the spine is greatly influenced by the age, sex, profession and fatigue of the subject.

The deviations are numerous:

• Predisposing (morphological type, sex, immaturity)
• Favoring (living and working conditions, hearing defects, vision, chronic diseases, surgeries, etc.)
• Determinants (congenital malformations, traumas, diseases)

In the anterior-posterior plane they can be of the type:

• Kyphotic
• Lordotic
• Cifo-lordotic
• Scoliotic (lateral)

Checking and maintaining the correct position

When standing, don’t forget:

• Stretch your back
• Pull the chest forward
• Put your shoulders back, relax
• Strengthens the abdomen and buttocks
• Keep your feet in a parallel position
• Distribute body weight evenly on both legs
• Make sure your knees are relaxed, not locked
• Keep your head straight, looking forward

The test of the wall

To test your posture in the sitting position, we recommend this exercise: stick your back against a wall so that you feel your head, shoulders and buttocks touch the wall. The heels should remain at a distance of 5-10 cm from the base of the wall. Insert a hand, palm facing the wall into the empty space corresponding to the lumbar curvature.

Ideally, you should feel the thickness of your hand in the space between the wall and the back. If there is too much space, strengthen the abdominal muscles to flatten the lumbar curvature.

If the space is too small, arch your back so that your hand has a comfortable space between you and the wall. Move away from the wall and try to maintain the same posture even during daily activities.

Checking and maintaining the correct sitting position

When sitting down, don’t forget:

• Choose a chair that allows you to keep both feet on the floor, while your knees remain level with your hips; if necessary, support your feet on a support or podium.
• Keep your back supported by the back of the chair; if necessary, place a small pillow or rolled towel in the lower back.
• Stretch the tip of your head toward the ceiling and pull your chin back slightly.
• Keep your back and neck straight in a comfortable way to have a correct body posture.
• Keep your shoulders relaxed and straight – do not lift, arch forward or push back.

Back pain occurs after too many hours in the chair and can lead to more serious conditions. A few tips and guidelines can help you reduce the risks of back pain at the office and treat the pain that happens during office hours.

When you sit for too many hours in front of the computer, you need to get up from time to time, no matter how correct your position is. Experts recommend that you move for at least 2-3 minutes every half hour.

CONTENT:

1. Factors that affect your back area
2. Adjusting the seat to avoid back pain
3. Tips to not hurt your back when you have something to lift
4. Short and frequent breaks
5. Treating back pain

Factors that affect your back area

When you sit at the office, there are several factors that affect your back area:

• Posture on the chair
• Computer screen position
• Seat height
• Keyboard position
• Mouse position
• Positioning the equipment on the desk

Adjusting the seat to avoid back pain

The height of the seat should be adjustable, as should that of the backrest. Ideally, the backrest should be able to be moved independently of the rest of the seat, to allow for a more comfortable position.

When sitting, your thighs should form a right or slightly bent angle to your body.

If the chair is placed correctly, the soles should sit well on the floor, but you can also use a footrest, if that makes you feel more comfortable.

The basic rule is that the soles need to be well supported on the floor, so as to support your back.

Tips to not hurt your back when you have something to lift

One of the most common causes of back pain, especially at work, is lifting or mishandling objects. Learn and use the correct methods to lift and handle other objects to prevent back pain.

Some tips to not hurt your back when you have something to lift:

• Adopt a stable position
• Keep your weight close to your waist
• Keep your back as straight as possible
• Avoid twists or side bends
• Avoid too much weight
• Heavy objects are pushed, not pulled
• Distribute the weight evenly
• You need regular breaks

Short and frequent breaks

You need to get up when you have been sitting in a chair for too long. Short and frequent breaks are more efficient and beneficial for the back than longer ones.

These give the tense muscles a chance to relax, while the effort is taken up by other muscles. It is a good way to prevent back strain and stiffness.

Treating back pain

In general, the best pain treatment involves a degree of activity and, if necessary, analgesics.

Although you will feel the need to stay in bed longer, this will not help you and may even make the situation worse. The more you immobilize your body, the weaker your muscles will become and the harder they will hurt in the long run.

If the back pain becomes more and more intense, it is recommended to consult a specialist doctor and he will prescribe the necessary therapeutic conduct, and in some situations will recommend certain imaging investigations to correctly identify the medical problem.

They are certainly something you often face, if not daily, especially if you spend at least an hour on a bicycle. And the thing is, you don’t even have to be a performance athlete to have back pain from so much cycling. Back pain is common, even ubiquitous, especially for those who are not daily bike subscribers, but what can be done about it?

The lower chest is the weak link of many cyclists. It often happens that the legs are stronger than the rest of the body and thus the thorax cannot cope with the great force with which they press the pedals, this is because any force directed towards pedaling goes upwards, towards the thorax.

If your chest is not strong enough, it will start to move, sway, and thus you will lose much of the force intended for pedaling. Remember how you rocked your upper body when you were tired.

It was something S-shaped, through which you tried to assist each press of the pedal, letting your body weight add some force to that movement. So a strong upper train (back and abdomen in particular) is needed to pedal at full strength.

Here are some tips to help you prevent back pain.

CONTENT:

1. Posture
2. Sitting is another obstacle behind you
3. The position on the bike is vital
4. Stretching
5. Physical exercises

Posture

Remember that back pain is the sum of all the effort your back is subjected to. And by all efforts I mean everything, because, along with the thighs, this vital part supports the whole body, regardless of the situation.

In other words, even if your back hurts when you are cycling, it may be because you’ve been squatting at your desk all day or you’ve moved some heavy objects, not necessarily because you’re in the wrong position on your bike.

Sitting is another obstacle behind you

Most chairs (car, office, etc.) are not designed to protect your spine. Some pharmacies have devices in stock that you can attach to the back of the chair to fit properly. You can even run a towel, which is located about the middle of the column. The correct position of the column is the curved one inside.

The position on the bike is vital

If you are not sure of the position when you are cycling, go to a specialized store that you trust and ask those there to help you with some adjustments. Also focus on having a position like the one described in the previous point. The most effective way to do this is to try to get that posture by rotating your pelvis, instead of using your abdominal muscles.

Stretching

It is the best way to get good mobility and correct posture. The various stretching exercises should be done gradually. If you overload this joint, you may end up with a beautiful injury.

Physical exercises

The only way to have a strong abdomen is through training. There are some machines that claim to work wonders, but nothing compares to classic exercise. So your abdomen and back extensions should not be missing from your training ritual, especially since you should not overdo it. It is enough to do them constantly, several times during a week.

Back pain in the morning may occur despite the fact that in the evening at bedtime is not present. The back pain that appeared in the morning can be located only in a certain region of the back or it can also include the neck, the sides of the back, the upper and lower limbs.

Depending on the location, we distinguish three types of back pain:

• cervical spine pain
• pain located in the upper back (chest)
• pain located in the lower back (lumbar)

CONTENT:

1. Causes of back pain
2. Clinical manifestations that may accompany back pain
3. Treatment of back pain

Causes of back pain 

In most cases, morning back pain is due to spinal disorders. However, there are also cases in which the back pain that appeared in the morning when waking up is due to milder conditions or even favorable factors.

The main conditions or pathological conditions that can cause back pain in the morning:

• Disc herniation
• Spine fracture
• Kyphosis
• Scoliosis
• Rheumatoid arthritis
• Cervical spondylosis
• Spondylarthrosis
• Degenerative disease of the intervertebral disc

There are also certain risk factors that by their presence can facilitate the appearance of back pain in the morning. Among them we mention:

• Adopting a wrong position during sleep
• Worn or improper pillow (which does not ensure a correct position of the cervical spine during sleep)
• Improper mattress
• Pregnancy

Clinical manifestations that may accompany back pain 

Back pain in the morning, due to pillow or mattress unsuitable for sleeping, may also be accompanied by numbness of the extremities (numbness, predominantly of the hands or fingers), headache, stiffness of the cervical spine.

Herniated disc
Patients may experience localized pain in the lumbar spine, neck pain, clavicle, shoulder and shoulder blade pain, sciatica, localized pain in the buttocks, muscle weakness and spasms, localized paresthesia in the extremities, fatigue of the upper limbs, difficulty to make sudden movements and to spontaneously turn the head.

Spine fracture
Patients may experience back pain in the morning on waking, accompanied by pain in the cervical spine, muscle spasms, muscle weakness, bladder and intestinal transit disorders, paralysis.

Kyphosis
Patients have a forward bent posture accompanied by a hump (kyphosis) and may frequently complain of back pain in the morning on waking, fatigue, frequency, stiffness of the cervical spine and a marked hypersensitivity of the cervical spine.

Scoliosis
Specific clinical manifestations include back pain in the morning on waking, accompanied by the presence of a vicious posture, characterized by the inclination of the body to one side, the asymmetry of the rib cage, the ascent of one of the two shoulders, so they are no longer at the same level, etc.

Degenerative disease of the intervertebral disc
It is clinically characterized by localized pain in the back and neck, which occurs more frequently in the morning on waking, of varying intensity, with irradiation in the arms (in the case of pain located in the upper back), buttocks or lower limbs (in the case of pain located in the lower back), which worsens as a result of movements such as twisting the torso, bending the torso forward or lifting the whole body on tiptoe.

Chest spondylosis
Patients may experience back pain in the morning when they wake up, located in the chest (in the upper and middle part of the back), accompanied by pain in the extension or bending of the torso and stiffness of the neck.

Lumbar spondylosis
It can lead to back pain in the morning when you wake up, located predominantly in the lower back (in the projection area of ​​the lumbar spine), which improves during physical training, accompanied by stiffness and numbness of the back and difficulty walking.

Rheumatoid arthritis
It is characterized clinically by cervical spine pain in the morning on waking, morning cervical stiffness, functional injury of the cervical spine, deformation of the joints of the hands and feet, the appearance of rheumatoid nodules, the appearance of vasculitis.

Treatment of back pain 

Relieving and combating back pain that occurs in the morning on waking can be achieved by:

• physiotherapy
• massage
• combating sedentary lifestyle through regular physical training (spinal stretching exercises, upper, middle and lower back exercises)
• avoidance of physical activities that overload the spine
• local or oral administration of analgesic or anti-inflammatory drugs

It may also be effective to change the pillow and / or mattress improperly, avoid adopting a vicious position during sleep, and avoid getting out of bed in the morning when you wake up.