Do you feel pain in the back when carrying heavy objects? Or after a day of work in front of the computer? You are not alone. According to the World Health Organization (WHO), 70 to 85% of all people at some time during their life, and at any point in time, may experience low back or lumbar pain, muscle tension and stiffness. It also claims that 15 to 45% of the world population already presents these symptoms.



There are many possible causes for back pain: overweight, aging, bad postures, lack or excess of physical activities, stress and vertebral alterations. The cold weather can also contribute for back pain, as it stiffens the muscles. In addition to that, having a poor posture can cause headaches and digestive diseases, as the organs may get compressed.

However, there are some therapies, massages and sports that can help to treat this ailment:

Massage

Massage can increase the blood flow as well as improve muscle tone, which bring muscular relaxation. It also provides oxygen and nutrients to the muscles and helps to eliminate any acids or other waste products accumulated on the area. However, some specialists say that this method is palliative, only brings temporary comfort.

Pilates, Yoga and other activities

These are two exercises that allow the person to relax and stretch the body. They also aim to keep the body balanced, which is important for having a good posture. Besides that, they attack one of the major causes of muscles' stiffness: stress. Read more about Pilates and Yoga . These modalities aren’t the only beneficial activities, there are many other sports that may help your posture. Feel free to choose the most pleasurable bodywork.

Methods based on postural reeducation

Rolfing is a therapeutic process that proposes movements’ reeducation to provide physical disposition on the daily activities. It is an efficient way to improve posture. The Rolfing treatment is applied from 10 to 15 initial sessions, at which the therapists analyses how the person does some common activities such as sitting and walking. The professional also manipulates the conjunctive tissue (fascia) with heat and pressure at each part of the body.

The Global Postural Reeducation is a series of positions that the patient does in order to organize the muscles. This technique not only corrects the alignment of the joints but also stretch muscles that have become tight.

Another technique is the McKenzie Method, which consists on the use of specific movements that centralize the pain and remove it. It is based on the idea that the injuries come from poor postures and deforming movements.

Rest

If you are working too much or passing through a stressful situation, taking a time to rest may do you some good. Try to lie comfortably in a well-supported bed. There are some good positions to rest: on your side with the knees bent (a pillow between the knees can bring comfort) or on your back with a pillow underneath your knees.

Radiofrequency

This method employs radiofrequency electricity to heat to certain nerve pathways, in a way that blocks the transmission of pain. This therapy presents anti-inflammatory and analgesic action.