Posts Tagged ‘Exercise’

Exercise and healthy habits to avoid back pain

Monday, April 26th, 2010

Lack of exercise, excess burden and incorrect posture habits are the main reasons backache. The benefits of controlling these three factors are countless. In turn, healthy postural habits can prevent the development of chronic heart disease, diabetes or obesity, among others. The consequences of back pain affects the daily chores, such as the workplace and leisure time, so the impact on quality of life of those affected is a negligible economic cost: between 1.7% and 2.1% of Gross Domestic Product (GDP).
The benefits to health and life quality of regular exercise are undeniable, but so is the need to maintain habits correct posture. Moderate physical activity is always effective to reduce the risk of discomfort in the muscle system and the chronic pain. In these cases, apart from exercise, whenever possible, we must limit the time of complete rest, as contradictory as it sounds, since it can prolong the illness.

The problems stem from a sedentary lifestyle are obesity, diabetes, cardiovascular diseases and even some cancers. To avoid them, it is best to lead a dynamic life. Isabel Sanudo, head of the Rehabilitation Hospital Clínic de Barcelona, advises household chores, walking to get to work or to go shopping and climbing stairs. During free time, in addition, recommended practice any regulated activity in planned sessions, with simple aerobics low impact, such as swimming, walking, Hiking Bicycle, muscle toning exercises with mild or moderate loads, repetitive series growing and moderate rates of repetition, stretching and flexibility exercises.
Exercises for posture

The benefits to health and life quality of regular exercise are undeniable, but so is the need to maintain habits correct posture. Moderate physical activity is always effective to reduce the risk of discomfort in the muscle system and the chronic pain. In these cases, apart from exercise, whenever possible, we must limit the time of complete rest, as contradictory as it sounds, since it can prolong the illness.

The problems stem from a sedentary lifestyle are obesity, diabetes, cardiovascular diseases and even some cancers. To avoid them, it is best to lead a dynamic life. Isabel Sanudo, head of the Rehabilitation Hospital Clínic de Barcelona, advises household chores, walking to get to work or to go shopping and climbing stairs. During free time, in addition, recommended practice any regulated activity in planned sessions, with simple aerobics low impact, such as swimming, walking, HikingBicycle, muscle toning exercises with mild or moderate loads, repetitive series growing and moderate rates of repetition, stretching and flexibility exercises.

Exercises for posture A correct body position helps maintain elasticity, tone and coordination of the muscles of the back

In addition to physical exercise, it is important to follow rules of postural hygiene in all daily activities to back the least possible support. These guidelines, in turn, help reduce pain and achieve a balance in the body of long duration. Carrying out these efforts in the most suitable not only prevents the risk of pain back, It also improves the autonomy of those who already have it.

A correct body position helps maintain elasticity, tone (force and muscle tension) and the coordination of the muscles of the back. While it is impossible to know when crisis will originate low back pain, the risk of autism is reduced significantly in most developed is the back muscles.

Good postural habits, to be taken into account according to age, can be performed while performing any daily activities, from washing dishes to get into a car. Another highlight is the body position. You can be lying down, sitting or standing up and sitting, household chores, caring for children, sports, or being at work. In addition to implementing good hygiene everyday tasks, postural exercises, focused above all on the stretch, they supplement the good habits.

One of the most widely used for a patient with pain learn how to protect your back by taking positions or making efforts is to remember the postural and apply standards consistently in their daily lives. This technique is individualized global postural re-education, which consists of a careful analysis of the “postural defects” in the field everyday and its subsequent correction. In this method, the patient is placed before a mirror to be aware of and how to correct faulty posture. Although not scientifically validated, experts assume its effectiveness.

Prevention from infancy Back pain among adolescents 13 to 15 years is a very common problem. Affects 17.1% of children and 33% of girls. The reason is similar to that in adults, and that 90% of cases are caused by a malfunction of the muscles due to lack of exercise, excess load (backpack school) and bad postural habits. If adults is important to correct these bad posture, children more so, because to them it becomes a risk factor for developing chronic back problems in adulthood.

As explained in School’s back of CONSUMER Eroski, issues that must be corrected stresses the weight of the backpack should not exceed 10% of body weight of the child. Several studies show that some come to support a 30% increase. The editorial Santillana has launched the campaign “Backpack Light.” Textbooks and promotional material is divided into installments (in quarters or thematic volumes) to achieve an average reduction of five kilos in the backpack every day. The material for school subjects would cover eight of about seven kilograms of weight two.

POSITION OF THE NEWBORN Both malposition of the fetus in early pregnancy and bad posture habits of the newborn during the first few weeks (always sleep on your back) can cause birth defects in the skull, although almost always imperceptible. As the head bone pieces are not set until after the first year of life, continued external pressures can divert natural growth. Too much causes cranial malformation

In early 2009, the pediatric surgeon specializing in plagiocephaly, Joan Pinyol said that in the last 10 years has treated more than 1,400 babies with this type of deformity, a figure considered alarming. At that time, this increase was attributed to the 1992 recommendations of the American Academy of Pediatrics (AAP), considered the fact that sleeping on your stomach with the main cause of sudden death in children. While then the cases of mortality from this cause were reduced by 40%, Catalan specialist claimed that to prevent plagiocephaly is essential to put the baby on his side and change position every three hours.

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