Back relaxation is important precisely to prevent the development of complications with long-term effects. Back discomfort is a common problem, most commonly triggered in the lower back. The causes are numerous and are mostly influenced by lifestyle and body posture in the chair.
- Back relaxation – What are the 3 causes of muscle stress?
- Back Muscle Relaxation – Recommendations for a Healthy Routine
1. Back relaxation – What are the 3 causes of muscle stress?
What are the main causes of back discomfort over time?
- Muscle overload
Back fatigue is likely to occur due to the habit of carrying heavy objects such as bags or backpacks. Muscles can also be stressed from sustained physical exertion, especially without warming up first. After a period of rest, where you have not exercised at all, it is preferable to start with moderate exercise, which will get your muscles back used to the routine you had before. Otherwise, muscle spasms, reduced mobility and tension in the ligaments of the spinal area may occur.
- Neglecting body posture
When we sit at a desk for a long time we tend to stay in the most comfortable position, although this can often be unhealthy for the back. There is also the category of people who, because of their profession, have to spend time standing with their back bent, such as dentists, surgeons, painters, etc.
With advancing age, the intervertebral discs begin to deteriorate, causing local discomfort. It can extend to the buttocks and even the legs. Damage to the intervertebral discs can also cause a range of conditions, from spondylosis, scoliosis, sciatica and even fractures.
Back discomfort manifests itself at different intensities, but is usually short-lived and is relieved by resting and relaxing the back. So, if you’ve done sports, intense training, carried heavy objects or spent a lot of time at a desk or on your feet, then a relaxing massage in a professional massage chair and a good night’s sleep can be convenient ways to relieve tension. However, if the discomfort persists or the pain is acute, then a visit to your doctor is indicated to find out exactly what is causing it.
2. Back Muscle Relaxation – Recommendations for a Healthy Routine
If you have a demanding lifestyle for one reason or another, then find out what you need to do every day for back relaxation.
- The importance of diet
For back relaxation and the health of the bones supporting the spine, it is advisable to include foods rich in vitamin D and iron in your daily diet. Also, quit smoking and watch out for extra pounds. Fat deposits in the abdominal area affect the health of the back.
- Warm-up routine before strenuous exercise
Set aside at least 5-10 minutes to prepare your back for sport or sustained effort. You can start the routine with a stretching massage for the back or the whole body. You can also activate the back warm-up massage programme and adjust the intensity level to suit your physical condition from the remote control. For back relaxation, you can combine your favourite massage with stretching or yoga exercises. Also, if you do sport, don’t neglect your abdominal muscles.
- Take breaks of at least 5 minutes
For back relaxation get out of your chair and take a few steps around the room, make yourself a coffee or relax quickly with the 7-minute massage programme. This will loosen up your muscles that have gone numb from sitting and prevent stiffness in your spine.
- Distribute weights equally
For back relaxation, when you have to carry heavy objects, squat down first and lift your body up using your legs first, then your hips. It is not advisable to bend or twist your body while holding the weights. If you’re going to go on a mountain or have a heavy bag to carry, then use a backpack that you carry on both shoulders. This way, the weight will be evenly distributed without the risk of stressing the muscles on one side of your back.
Relaxing your back to prevent discomfort depends strictly on your daily habits. After an active day, soothe the strained muscles by doing the right massage at the desired intensity, resting properly and providing the body with bone-strengthening foods.