Back pain, affecting 84% of the French population, is a significant issue across various professions. Doctor Vincent Valinducq emphasizes the importance of movement and regular posture changes to alleviate discomfort. Tips include stretching exercises, proper lifting techniques, and maintaining good posture while sitting. To protect the back, it’s advised to sit when dressing, keep luggage close, and avoid high heels. The Assurance Maladie’s ActiveDos app offers daily exercises for relief and prevention of back pain.
Often labeled as the modern epidemic, back pain is a common issue affecting people across various professions, from laborers to corporate professionals. Research indicates that around 84% of individuals in France experience or will experience back pain at some point in their lives. This condition can be particularly challenging, making it crucial to adopt effective habits for spinal health. Doctor Vincent Valinducq offers insights on how to manage this prevalent issue.
There’s No Ideal Sitting Position
The key to alleviating back pain lies in staying active. It’s vital to stand up and move around every one to two hours to keep your body and spine engaged. Contrary to popular belief, no single position is perfect for back support. If you prefer working from a lying position, that can be fine, but what really matters is varying your posture frequently. Sitting up with straight posture won’t combat soreness if you’re in the same position for too long. Make a habit of standing up and walking for a few minutes periodically—the spine will naturally realign itself as you do this. Additionally, consider using a small cushion to support your lower back, particularly if your chair lacks ergonomic features.
Incorporating some gentle spinal stretches is also beneficial. You can perform simple exercises at home or even in the office. While seated, grasp the left side of your desk with your right hand and extend your left arm upwards, then lean to the right. This movement helps stretch both the spine and your left side. To ease tension in the upper back and shoulders, bend your elbows and place your hands behind your neck. Push your elbows backward to relieve neck tension. Lastly, to align your head with your spine, try the pigeon technique by gently retracting your chin.
Essential Habits to Safeguard Your Spine
When dressing in the morning, take a seat on the bed or a chair. This approach enhances stability and prevents you from bending over excessively, which could pinch the sciatic nerve. When traveling, keep your suitcase close to your body. Holding it too far from you can create strain in the lumbar region. Be cautious during lifting tasks, such as when moving furniture—always bend your knees, maintain a straight back, and avoid unnecessary bending. Additionally, it’s wise to steer clear of high heels, as they can exaggerate back curvature and lead to discomfort. For daily tips and exercises specifically aimed at reducing back pain, explore the ActiveDos application provided by Assurance Maladie.