ABC of a healthy spine.

Just a few years ago , more than half of Poles struggled with back pain , and every sixth person suffered from it very often (TNS Pentor survey from 2017 ¹ ). More recent data indicate that back pain may affect as many as 84% ​​of Poles. This problem has intensified during the pandemic ( Ariadna panel survey for Benefit Systems from March 20212 ⁾ . Reason? Lack of physical activity, uncomfortable remote working conditions and overweight, which is the result of both a sedentary lifestyle and changes in eating habits ³ .

Every tenth drug currently prescribed in Poland is a remedy for neck and spine pain ⁴ . Half of people experiencing such pain go to a specialist only when the symptoms significantly impede their functioning. However, later he mostly disregards medical recommendations ⁵ .

Back pain is a plague of civilized countries, where, according to various researchers, it may affect over 60% of the population ⁶ . In most cases, the pain is related to stress, overwork, a sedentary lifestyle or excessive lifting. However, symptoms may be a signal that something really bad is happening to the spine. If left untreated, discopathy may even lead to paresis. It is definitely better to prevent than to treat the spine.

Does your spine hurt? Start in bed.

The basic issue in the prevention of spine diseases is choosing a good mattress . We spend a third of our lives sleeping, so it's really not worth saving on the mattress. You will notice the difference in sleep quality immediately. The mattress should have at least medium hardness - a firm one will also work. The soft ones do not support the spine, which will bend when it sinks in, causing discomfort. The position in which we sleep is equally important . Those who sleep on their backs should place a pillow under their knees to balance the tension in the lower back. For those who sleep on their sides, a pillow between their knees will play the same role . The idea is for the spine to be in one, natural position - relieved and the muscles relaxed. Pillow? Preferably ergonomic . Stacked pillows look nice, but sleeping on them is not conducive to maintaining a healthy spine.

Diet for the spine.

The bones of the spine need minerals and vitamins, so our menu must be balanced and varied. Calcium, phosphorus, magnesium, vitamins B, C, D, E will be of particular importance. We can get the necessary calcium by eating dairy products. Sources of phosphorus include fish, grains, beans and peas. Magnesium , vitamin E and B vitamins have a beneficial effect on the spine muscles. These ingredients can be found in groats, beans, chocolate, vegetable oils and legumes. Vitamin D will be crucial for the absorption of minerals, but we cannot supplement it with food, supplementation is needed. Our weight also has a fundamental impact on the condition of our spine. Therefore, it is worth following simple dietary rules - eat regularly, do not overeat, eat a lot of vegetables.

How to sit so that your spine doesn't hurt?

It is worth remembering about your spine not only when you are in the emergency room or in the pharmacy queue, but also on a daily basis . When you do household chores - washing dishes, cooking, ironing - shift your body weight from one foot to the other. If you work in front of a computer or do anything that requires sitting, remember to take a break , stretch your legs, walk or stretch at least every hour . And breathe deeper. The same goes for long plane flights and driving.

When working in the office or from home, it is difficult to expect yourself to sit with a tense, perfectly straight back. However, you can make a minimum plan: adjust the equipment to the nature of your work and your height. The monitor should be in front of the face, the chair (preferably ergonomic) should be adjusted in such a way that the feet can stand freely on the floor and the knee and hip joints are bent at an angle of 90 degrees. The arms, up to the elbows, should lie on the desk or table.

It is also difficult to overestimate the value of movement for the spine, both during everyday activities and sports activities. Walking, yoga, pilates and swimming , as well as basic exercises performed at home, are good for the back . Even if we devote a few minutes a day to them, they will bring results. They will strengthen the muscles, improve circulation and oxygenate the body.

Homemade SOS for back pain.

If, despite our best efforts, back pain persists, it is worth trying home remedies. You can limit head movements if you have neck problems, rub peppermint oil or mud ointment on your neck and take a warm bath to which you can add salt, e.g. magnesium or Dead Sea salt, and rosemary oil. In the case of low back pain that accompanies menstruation, calm yoga exercises can provide relief , although beware - not all asanas are recommended in this case.

If home remedies do not bring relief, it is not worth delaying medical advice. The longer you wait with back pain, the more serious the health consequences may be.

Bibliography:

1. Tomaszewski W., "Spine pain - the plague of the 21st century", dobremokregoslup.pl, accessed December 30, 2021.
2. “The burden of remote work - back pain is an increasingly common problem during the pandemic”, Benefit Systems Press Center, March 31, 2021.
3. “More and more Poles complain about spine pain. Problems have intensified during the pandemic”, Polish Press Agency, October 19, 2021.
4. “National program for the prevention of chronic back pain”, Ministry of Health, 2018.
5. “Poles suffer from back pain, but they do not treat it”, Carolina Medical Center, Luxmed Group, October 16, 2017.